Women’s Strength Training Exercises to Carve and Shape Up Body

Women’s Strength Training Exercises to Carve and Shape Up Body

The importance of exercise doesn’t revolve only around physical health, but also your mental health. You feel more fresh and spirited and full of vitality if you do the workout regularly. But this is just an add on.
If you wish to have a toned sexy fit physique, the answer is very simple: Strength Training with HIIT, as it burns the fat fast keeping the muscle mass intact and strong. Women can initially start this combination of workout for 3 days a week. Slowly it can be increased to 5 days.
Start with less weights and once it comes under your easy zone, increase the weights. The below strength training exercises target both the lower body and upper body.

Major Upper Body Workouts


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1. Incline Bench Press

Sit on an incline bench with weights in both hands and bent elbows. Lift only the arms up and lower down. Repeat.

2. Dumbbell Flies

Lie on your back holding the dumbbells in both hands. Stretch arms with slightly bent elbow. Lift arms up and lower down to your sides. Repeat.

3. Barbell Bent Rows

Stand keeping the feet width apart and bend forward with hips at 90 degrees and back straight. Take the barbell in both hands and lift it up to your abdomen and reverse back. Repeat.

4. Chin ups

Hold the pull up bar with both hands. Slowly going against the gravity, pull your body up, till the chin is up to bar and come down. Repeat.

5. Barbell head crusher

Hold the barbell with both hands above your head with elbow slightly bent. Lower the barbell behind head and raise it back. Repeat.


Major Lower Body Workouts

Basic squats and lunges are the most apt workouts for lower body that burns the abs fat and strengthens the thighs and calf muscles. Apart from these, other workouts are:


1. Crisscross

Stand straight with feet shoulder width apart. Hold both hands near your head towards sides. Now, pull the left knee towards your right elbow and hold for a sec. Return and crunch the right knee towards left elbow. Repeat.

2. Leg Curls

This is done on a leg curl machine facing lying facing down on the bench. Hook your calves to the padded lever arm and hold the handle of the machine tight. Lift the liver arm slowly and bend your knees. Stretch and come back to start position.

3. Isolated exercises

This includes jumping jack, skipping, leg kicks forward, leg kicks sideways, marching on spot.

4. Butt-Busting Hill Activity

This can be done on a treadmill or a stationary bike. Increase the incline for an intense workout for lower body. Again, lower it and stretch the workout time.

5. Hamstring Curls

You need to lie down on back keeping your feet on an exercise ball. Lift the hips off the ground and all the strength on shoulders. Place your hands sideways for a good balance. Now, pull the ball towards your buttock and hold. Return to start position. Repeat.


Strength training

train muscular strength. For strength training using free weights or weight machines, see weight training. Strength training is a type of physical exercise

Exercise machine

An exercise machine is any machine used for physical exercise. These range from simple spring-like devices to computerized electromechanical rides to


To prevent developing osteoporosis, stop smoking, engage in strength training exercises & have adequate calcium & vitamin D in your diet.


Off to strength training.

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