women's health

women's health - REVERSE DUMBBELL FLY

2015-09-22T01:11:00.000-07:00

STRENGTHENS

SHOULDERS (POSTERIOR DELTOIDS), UPPER BACK

STARTING POSITION

Sit on a bench with your feet together at a 30-degree forward bend from your hips. Keep your arms extended with your elbows unlocked and your shoulders back and down toward your hips, allowing the dumbbells to hang down naturally below your shoulders (A). Maintain a slight arch in your lower back throughout the movement.

MOVEMENT

With a natural upward movement from your torso, open your arms outward with very little change in your elbow angle (B). HARD

Pause at the top with your shoulders contracted back and your arms at shoulder height.

Slowly lower your arms back to the start, returning to a 30-degree bend (A). EASY

Why It’s Perfect for You

This is an incredibly important exercise for optimal shoulder function and injury prevention. Beyond that, it makes the back of your shoulders look great and targets the trouble zone in the back of the arms by strengthening the upper region of your triceps. You’ll also get rid of bra bulge under the arm and around the back.

women's health - ALTERNATIVE: ROPE PRESSDOWN

2015-09-22T01:10:00.000-07:00

STRENGTHENS

TRICEPS

STARTING POSITION

Using the double-rope attachment, face the cable column with your feet together, knees slightly bent, a natural arch in your lower back, and your shoulders back and down. Press the rope down so that your arms begin straight with your hands separated as much as possible. Allow a slight bend in your wrists in this position (A).

MOVEMENT

Keeping your shoulders anchored down, slowly bend your elbows, keeping your upper arms perpendicular to the floor (B). EASY

Pause with your elbows bent and forearms just above parallel to the floor.

Activate your triceps to press the rope down to the starting position with your hands separated (A). HARD

Why It’s Perfect for You

This is a great alternative to the previous movement, the Overhead Rope Extension. This movement has less time under tension but allows for greater attention on the upper region of your triceps. This option is great if you don’t love the staggered stance or overhead position of the Overhead Rope Extension or if you have any shoulder issues.

women's health - HANGING KNEE-UP

2015-09-20T22:46:00.001-07:00

STRENGTHENS

ABS AND CORE, SHOULDER GIRDLE

STARTING POSITION

Using the captain’s chair, prop yourself high with your elbows under your shoulders. Aggressively reach your head up toward the ceiling to maintain an energetic lift (A). This creates the ideal foundation from your shoulder girdle.

MOVEMENT

Bring your knees forward and upward by contracting your abs and without using momentum (B). HARD

Pause with your knees at chest height. Your pelvis should tuck under and pull away from the pad just a tiny bit.

Slowly lower your legs back to a straightened, hanging position (A). EASY

Why It’s Perfect for You

This. Will. Make. You. STRONG.

While this exercise is for your abs and core, there is a secondary benefit that comes from propping yourself up in the chair. By aggressively extending upward, you will be pushing with the muscles at the base of your shoulder blades. This improves shoulder-girdle stability. Also, the action of extending toward the ceiling strengthens the area under the arm and around the back that causes bra bulge.

women's health - PLANK ON BALL

2015-09-20T22:44:00.001-07:00

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Using a 55- or 65-centimeter physioball, from your knees, place your elbows directly under your shoulders and clasp your hands. This is your foundation, so take your time to set this up strongly. Step back into a plank position with your feet 2 to 4 inches apart. draw inward with your abs, but keep a natural curve in your lower back and avoid flattening it.

MOVEMENT

Hold this position for the time noted in your 90-day training program. You can either use a stopwatch or try your best to count it out in your head.

Why It’s Perfect for You

This is the ultimate functional exercise for core stability and spine support. Its origin is from the world of physical therapy, and it is very important for alignment.

women's health - WEIGHTED BALL FLEXION

2015-09-20T22:41:00.002-07:00

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Using a 55- or 65-centimeter physioball, sit on the front quadrant, holding a weight plate across your chest (A). See the inset for how to hold the plate.

MOVEMENT

From the upright seated position, engage your abs and slowly rotate backward as you allow the ball to counterrotate under you just a little bit (B). EASY

Pause on the back end at the point where you feel solid pressure in your core, where you are balanced but not straining.

Squeeze your abs to pull yourself back up to the starting position (A), allowing the ball to counterrotate back to the start. HARD

Hold the plate, 5 to 10 pounds, high on your chest.

Why It’s Perfect for You

This is one of the only weighted core exercises I like for most women. It’s a great way to truly strengthen your core in a functional and aesthetic manner. It will make you stronger by forcing you to balance while you flex up and back.

women's health - BICYCLE

2015-09-20T22:39:00.000-07:00

STRENGTHENS

ALL FOUR AB MUSCLES THAT COLLECTIVELY FORM YOUR CORE

STARTING POSITION

Lie on the floor, contract your abs, and bring your elbows and knees together over your torso (A).

MOVEMENT

Extend your left leg outward to a 45-degree angle from the floor, and bring your right knee in toward you. Simultaneously twist and bring your left elbow to your right knee (B). HARD

Pause with your left elbow and right knee touching or as close as possible.

Keeping a contracted position with your shoulders off the floor, immediately switch your elbows and knees so that your right leg extends out and your left knee bends inward. Simultaneously cross your right elbow over to your left knee to complete the movement on the opposite side (C). HARD

Continue alternating your elbows and knees for the entire set. This means that your torso stays in a contracted position with your shoulders off the floor for the whole set.

Why It’s Perfect for You

This is the mack daddy of core movements because it incorporates all the major muscles of your torso. This move creates tightness with some definition, not rigid, sculpted, bodybuilder-style ab muscles. It also serves a very important functional purpose by strengthening the transversus abdominis muscle that supports your spine.

women's health - ALL FOURS CRUNCH

2015-09-20T22:36:00.003-07:00

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Lie on your back with your knees bent, feet flat, and hands resting behind your ears. draw inward with your abs (A).

MOVEMENT

initiate action from your core and simultaneously bring your elbows and knees together, attempting to touch them above your navel (B). HARD

Pause at the highest point and contract your abs deeply.

Slowly release, lowering your upper and lower body simultaneously, allowing your arms to return to the starting position in contact with the floor (A). EASY

Why It’s Perfect for You

This is a great basic movement that strengthens torso flexion. Crunch-type movements are valuable for both core contractibility and appearance as long as other core movements complement them. This is the only traditional crunch of the five core movements in this section.

women's health - ALTERNATING DUMBBELL SUPINATED CURL

2015-09-20T22:35:00.000-07:00

STRENGTHENS

BICEPS, SHOULDERS (ANTERIOR DELTOIDS)

STARTING POSITION

Stand with your feet together and dumbbells at your sides, touching your thighs, with your palms facing out (a supinated grip). Keep your knees unlocked and your shoulders pulled back and down (A).

MOVEMENT

Without changing your hand position, pull the right dumbbell up to the front of your shoulder (B). HARD

Pause here and squeeze the biceps muscles.

Maintaining your hand position, lower the dumbbell back to the start EASY while simultaneously pulling the left dumbbell up to the front of your shoulder (C). HARD

Continue simultaneous alternating for the full set. One arm will be in the HARD phase, while the other will be in the EASY phase.

Why It’s Perfect for You

Because you are simultaneously alternating, you will increase the pressure and intensity in your muscles by limiting rest time in between reps. This improves the time under tension and creates change. You’ll feel an awesome “pump” after this exercise!

women's health - STRAIGHT BAR CABLE CURL

2015-09-20T22:33:00.000-07:00

STRENGTHENS

BICEPS

STARTING POSITION

Begin by facing the cable column with a supinated grip (palms facing out) on the short straight bar attachment. Keep your arms extended, your hands at shoulder-width distance, and your feet together. Stand tall with a natural arch in your lower back, your shoulders pulled back and down, and your chest forward (A).

MOVEMENT

Bend at the elbows without moving your upper arms. Contracting your biceps, pull the bar up to your collarbone (B). HARD

Pause in the top position, keeping tension on your biceps.

Keeping your upper arms perpendicular to the floor and your shoulders locked, slowly lower the bar back to the start (A). EASY

Why It’s Perfect for You

The bi in biceps indicates there are two “heads” to your upper arm muscles. This movement complements the previous exercise, the Dumbbell Hammer Curl, because each exercise addresses one head of the biceps. This movement makes the arm stronger, while the previous one creates shape and definition.

women's health - DUMBBELL HAMMER CURL

2015-09-20T22:30:00.003-07:00

STRENGTHENS

BICEPS, SHOULDERS (ANTERIOR DELTOIDS)

STARTING POSITION

Begin in a seated position with dumbbells hanging at your sides in a neutral grip (palms facing each other). Sit tall with your chest forward and your shoulders back and down (A).

MOVEMENT

Without changing your hand position, contract your biceps and pull the dumbbells up until the ends nearly touch the front of your shoulders (B). HARD

Pause in this position and squeeze your biceps.

Keeping your shoulders anchored down and back, slowly lower the dumbbells back to the start (A). EASY

Why It’s Perfect for You

This particular hand position makes for amazing definition and roundedness in the front of the upper arm. The seated position lets you focus all energy on the movement.

Maintaining a neutral grip allows your muscle to develop in a narrow and rounded way, rather than creating thickness. Men like thick, full biceps and women tend to prefer rounded, thin biceps.

women's health - OVERHEAD ROPE EXTENSION

2015-09-20T22:25:00.003-07:00

STRENGTHENS

TRICEPS, SHOULDER STABILIZERS

STARTING POSITION

Using the double-rope attachment, face away from the cable column in a staggered foot stance. Extend your arms outward until they are straight with nearly locked elbows. Anchor your shoulders down toward your hips and maintain this position (A).

MOVEMENT

Without changing the angle of your upper arm, allow your elbows to bend so that your hands move over your head toward the cable column (B). EASY

Pause with your elbows bent around 90 degrees.

Activate your triceps to drive your arms back to the starting position with elbows nearly locked (A). HARD

Why It’s Perfect for You

I love how this movement keeps tension on the triceps, allowing for more time to build strong arms. It also helps to improve shoulder stability and to eliminate bra bulge under the arm and around the back, trouble zones for many women.

women's health - DUMBBELL FRENCH PRESS

2015-09-20T22:24:00.000-07:00

STRENGTHENS

TRICEPS

STARTING POSITION

Lie on a flat bench with your feet up and dumbbells extended together directly over your chest in a neutral grip (palms facing each other). Allow a natural arch in your lower back, and actively press your shoulders down toward your hips (A).

MOVEMENT

Without changing the position of your hands, bend your elbows and slowly lower the dumbbells next to your ears (B). EASY

Pause with the dumbbells next to your ears.

Activate your triceps to push the dumbbells back to the start, ending with nearly locked elbows (A). HARD

Why It’s Perfect for You

This is the perfect complement to the last exercise, the Straight Bar Cable Pressdown, because of the hand position. This movement targets the triceps and creates definition in the middle of your upper arm. By anchoring your shoulders down toward your hips, you also improve shoulder stability.

women's health - STRAIGHT BAR CABLE PRESSDOWN

2015-09-20T22:21:00.002-07:00

STRENGTHENS

TRICEPS

STARTING POSITION

Begin by facing the cable column with an overhand grip (palms facing down) on the short straight bar attachment. Stand with your feet together and your arms extended. Press the bar down so that your hands and the bar are touching your thighs. Draw your shoulders back and down, lift your chest, and maintain a slight arch in your lower back (A).

MOVEMENT

Without moving your upper arms, bend your elbows until the bar ends in front of your chest (B). EASY

Pause in this position without releasing your shoulders.

Contract the back of your arms to press the bar back to the start, ending with your elbows nearly locked and the bar touching your thighs (A). HARD

Why It’s Perfect for You

I love the way the straight bar targets the back of your arms. This is by far my favorite triceps exercise because it’s so effective. It emphasizes the upper region of your triceps, which tend to be weak and underworked.

women's health - DUMBBELL UPRIGHT ROW

2015-09-20T22:11:00.002-07:00

STRENGTHENS

SHOULDERS (DELTOIDS), TRAPS

STARTING POSITION

Stand with your feet separated by 2 to 4 inches, holding dumbbells in an overhand grip in front of your thighs. Keep your knees unlocked, and allow a natural arch in your lower back (A).

MOVEMENT

Row the dumbbells in a direct upward line toward your shoulders, leading with your elbows. HARD

Pause very briefly at the top, ending with your elbows slightly higher than your shoulders and dumbbells directly in front of your shoulders. Allow the shoulders to elevate upward just a tiny bit (B).

Slowly lower the weights to the start with dumbbells in front of your thighs (A). EASY

Why It’s Perfect for You

I like this dumbbell version of an upright row because it allows your arms and shoulders to move independently and more naturally compared to a barbell version. You can make small adjustments in your hand placement at the top to ensure sufficient pressure in your muscles. This movement creates an awesome fullness in your deltoid muscle, making your entire arm look more defined. While it’s primarily a shoulder exercise, it also makes your biceps look great.

women's health - DUMBBELL BENT ARM SIDE RAISE

2015-09-20T22:09:00.001-07:00

STRENGTHENS

SHOULDERS (DELTOIDS), TRAPS

STARTING POSITION

Stand, holding dumbbells, with your feet together and your arms bent at your sides so that your elbows create a 90-degree angle. This means that the dumbbells are directly in front of your elbows (A).

MOVEMENT

Keeping your shoulders pressed down toward your hips, maintain a constant angle at your elbows and raise your arms out to the sides and up (B). HARD

Pause at the top with your arms parallel to the floor. Do this exercise in front of a mirror to make sure the dumbbells are positioned so that you cannot see your elbows.

Keeping your elbow angle the same, lower your arms back to the start (A). EASY

Why It’s Perfect for You

By performing this movement with your arms bent, you are better able to work against gravity to create roundness and definition in your shoulders.

Strength training is all about working against gravity. When your arms are in the straight position, they create a longer lever. This means that it is harder to get from point A to point B at any given weight. So a straight arm would require using lighter weights and therefore may not overload the deltoids sufficiently.

women's health - BARBELL OVERHEAD PRESS

2015-09-20T22:06:00.001-07:00

STRENGTHENS

SHOULDERS, TRICEPS

STARTING POSITION

Adjust the bench to a fully upright seated position. grasp a shorter barbell with your hands slightly wider than your shoulders and press it into the overhead position. (You may need to ask spotters to hand the bar to you.) Release your shoulders down toward your hips while your arms are fully extended but not locked at the elbow. Maintain a slight arch in your lower back (A).

MOVEMENT

Allow your arms to bend so that your elbows rotate forward and end directly below your hands with the bar in front of your collarbone (B). EASY

Pause with the bar in this position.

Press the bar up, bypassing your face, and then arc backward to end directly over your head (A). HARD See inset.

Why Start in the Up Position?

Lowering the weight (called the “eccentric” or easy part of the lift) prepares your muscles for the harder “concentric” phase.

Why It’s Perfect for You

Tank top alert! Nearly every client of mine wants definition in the front of the shoulders. This movement does it and makes your arms look amazing! The overhead pressing movement is really important for overall upper-body strength.

By supporting your body and back in a seated position, you are better able to focus your energy on the movement. Standing exercises disperse energy, making it harder to focus on the task at hand. Sitting also minimizes overusing your lower back during the Hard phase.

women's health - FLAT DUMBBELL FLY

2015-09-20T22:03:00.001-07:00

STRENGTHENS

CHEST, SHOULDERS, ARMS

STARTING POSITION

Lie on a flat bench with your feet up and hold dumbbells together directly over your chest using a neutral grip (palms facing each other). Press your shoulders down toward your hips, and allow a natural arch in your lower back (A).

MOVEMENT

Keeping a constant bend in your elbows, allow your arms to open outward in line with the middle of your chest (B). EASY

Pause with your upper arms parallel to the floor and your hands in line with your chest.

Contract your chest muscles and arc the dumbbells back to the start with your palms facing each other (A). HARD

Why It’s Perfect for You

This move improves your chest strength without building muscle outward. It tones and tightens the area around your bra band as well as your arms. You’ll create nice definition across your chest and eliminate any unwanted bulges around your bra straps.

women's health - FLAT BENCH PRESS

2015-09-20T21:58:00.002-07:00

STRENGTHENS

CHEST, SHOULDERS, TRICEPS

STARTING POSITION

Using a full-length Olympic bar, lie on the bench with your feet up and your hands placed wider than your shoulders. unrack the bar and bring it directly over your chest with your arms fully extended and unlocked at the elbow. Actively depress your shoulders down toward your hips (A).

MOVEMENT

Bend your arms and allow the bar to slowly lower toward your chest. Aim for the middle of your chest directly over your nipple line (B). EASY

Pause with the bar just above your chest.

Activate your chest muscles and press the bar straight back to the start (A). HARD

Look for the widest marks on the bar and place your hands so that your pinky finger is just inside this mark.

Why It’s Perfect for You

This might be the best overall cheststrengthener of all. It is also a great foundation for many other movements and activities. This will improve your push-ups and chaturanga in yoga, while also targeting your triceps.

women's health - INCLINE DUMBBELL PRESS

2015-09-20T21:51:00.002-07:00

STRENGTHENS

CHEST, SHOULDERS, TRICEPS

STARTING POSITION

Bring two dumbbells together over your chest while lying on a bench that is adjusted to a 45-degree incline. Extend your arms toward the ceiling, perpendicular to the floor, with your elbows unlocked. Allow a natural arch in your lower back (A).

MOVEMENT

Pushing your shoulders down toward your hips (away from your ears) and against the bench, bend your elbows and open your arms outward (B). EASY

Pause with the dumbbells over your elbows, near 90 degrees and directly out from your sides.

Contract your chest muscles and push the dumbbells back to the start (A). HARD

Why It’s Perfect for You

Women tend to be disproportionately weak in the chest. This movement strengthens the chest while also tightening up the triceps. It creates nice muscle definition in the front of the shoulders, making you look amazing in a strapless dress.

women's health - LYING DUMBBELL PULLOVER

2015-09-20T21:46:00.003-07:00

STRENGTHENS

LATS (BACK), TRICEPS, CORE

STARTING POSITION

Lie on a flat bench with your feet up, holding one dumbbell with your arms extended. Keeping your abs contracted, allow a natural arch in your lower back. Push your shoulders down toward your hips (away from your ears) and against the bench (A).

MOVEMENT

Keeping your shoulders locked in the starting position and your arms straight, slowly arc the dumbbell overhead, ending with your arms next to your ears (B). EASY

Pause in this position.

Activate the muscles of your midback and triceps (back of your arms) to push the dumbbell back to the start (A). HARD

Why It’s Perfect for You

This move does triple duty. While it’s primarily a back exercise, it also works your triceps and abs hard. It’s amazing for tightening the backs of the arms and the flabby trouble zone around your bra strap.

women's health - SEATED UPRIGHT CHEST FLY

2015-09-20T21:40:00.002-07:00

STRENGTHENS

CHEST, ARMS, SHOULDERS

STARTING POSITION

Position the seat of the chest fly machine so that the handles are at the height of your chest. grasp the handles and bring your hands together in front of your chest. Actively push your shoulders down toward your hips, away from your ears. Allow a natural arch in your lower back (A).

MOVEMENT

Keeping your shoulders pressed down and your chest lifted, allow your arms to open outward. Keep a slight bend and constant angle at your elbow (B). EASY

Pause in the open position with your hands in line with your chest at your sides (see inset).

Contract your chest muscles and bring your hands back together to the starting position (A). HARD

Why It’s Perfect for You

This movement strengthens your chest in a way that minimizes outward development and creates a very flattering décolleté, enhancing shape and cleavage in the chest. While this is primarily a chest exercise, it also makes women’s biceps look great.

women's health - ASSISTED PULLUP

2015-09-20T21:36:00.004-07:00

STRENGTHENS

LATS (BACK), BICEPS, SHOULDERS

STARTING POSITION

Grasp the assisted-pullup machine with a neutral grip (palms facing each other) and place your knees on the kneepad. Pull your shoulders back and down and lock in this position. Holding this position, simultaneously bring the other knee onto the pad as you lift up into the top starting position (A).

MOVEMENT

Keeping your shoulders drawn inward, slowly lower your body until your arms are fully lengthened (B). EASY

Immediately activate your back muscles and pull yourself upward to return to the starting position (A). HARD

Pause at the top position before lowering.

Alternative: Band-Assisted Pullup

If your gym doesn’t have an assisted-pullup machine, you can get the same effect with a large circular workout rubber band and a pullup bar. Secure the band around the middle of the bar, allowing the other end to fall.

Grasp the bar with a neutral grip or palms-facing-you grip. Pull yourself up and slip your foot or knee onto the loop in the band. Keeping your shoulders drawn in, slowly lower yourself until your arms are straight. The band will stretch under your weight. The tension in the band will assist you as you do the pullup.

Why It’s Perfect for You

Traditional wide-grip pullups can be difficult to perform and they build wide backs.

The narrow neutral grip strengthens and tightens your back and core area from your underarm to your hip bone. It targets bra bulge under the arm and around the back, trouble zones for many women. Yay!

women's health - BENT–OVER BARBELL ROW

2015-09-20T21:34:00.001-07:00

STRENGTHENS

MIDDLE AND UPPER BACK, BICEPS, CORE

STARTING POSITION

Grasp a shorter barbell with your hands shoulder-width apart and palms facing out. Separate your feet by 2 to 4 inches and allow your arms to hang down toward your knees. Bend your knees and reach your hips back until your hands are in front of your knees. Keeping your abs strongly engaged, allow a slight arch in your lower back (A).

MOVEMENT

Bring your shoulder blades together and pull the bar toward you until it touches your torso just above your navel (B). HARD

Pause with the bar touching your torso, your chest forward and your shoulders back and down.

Keeping your shoulders drawn inward, release the bar back to the start (A). EASY

Why It’s Perfect for You

The traditional wide stance will put too much pressure on your lower back because of your wider hips. You’ll feel more stable (and protect your lower back) if you keep your feet close together. By bending forward at an angle, this exercise hits the back at the bottom of the shoulder blades to improve shoulder stability. The narrow underhand grip allows you to strengthen your back without creating width. The hand position puts emphasis on the biceps.

women's health - SEATED CABLE ROW

2015-09-20T21:27:00.001-07:00

STRENGTHENS

MIDDLE AND UPPER BACK, SHOULDERS

STARTING POSITION

Clip a “double d” handle to the cable and sit down, placing your feet securely on the footplate. Keep your knees bent, maintain a slight arch in your lower back, and lift your chest with your shoulders drawn back. grasp the handles with each hand, palms facing each other (A).

MOVEMENT

Bring your shoulder blades together as you pull your elbows back and your hands toward your torso (B). HARD

Pause with your hands just above your navel, your chest forward and your shoulders drawn back and down.

Keeping your shoulders back and down, allow your arms to extend and return to the starting position (A). EASY

Why It’s Perfect for You

Similar to the Reverse Grip Pull-down, this movement strengthens your back without creating width between your shoulders. By actively pushing your shoulders down throughout the movement, you get functional core strength as well. It also makes your upper back look awesome!

women's health - REVERSE GRIP PULLDOWN

2015-09-20T21:23:00.001-07:00

STRENGTHENS

LATS (BACK), BICEPS, SHOULDERS

STARTING POSITION

Sit with your knees securely anchored under the lat machine’s pad. Raise your arms and grasp the bar hanging from the cable with your hands shoulder-width apart and palms facing you, which is called an underhand grip. Lean back slightly, lift your chest upward, and pull your shoulders back and down. Keep your arms fully extended without locking elbows (A). See inset 1.

MOVEMENT

Bring your shoulder blades together and use your upper back muscles to pull your arms toward you (B). HARD

Pause with the bar close to your upper chest, and squeeze your shoulder blades together (see inset 2).

Keeping your shoulders pulled back and down, straighten your arms to allow the bar to return to the starting position (A). EASY

During the pause, allow an arch in your lower back and aggressively contract your upper back.

Extras: I reverse the traditional overhand position on this exercise for two reasons: (1) It is not the ideal positioning for optimal shoulder function. (2) The overhand position causes a widening of the shoulders and upper back. Men like this “cobra look” on themselves. But we women don’t care for building these “wings.”

Why It’s Perfect for You

The reverse-grip hand position puts more emphasis on your back and tightens up the area around your underarm without creating width. This is the best remedy for bra bulge under the arm and around the back, trouble zones for many women. This movement also strengthens and tightens the triceps (the backs of the arms). This is an important exercise for shoulder health and injury prevention.