Exercises

Being strong undoubtedly helps one in carrying out day to day activities by building up ones endurance and aid in the aerobic training. 

There are number of good reasons why women should perform strength training what is important is to go about strength training in a correct way. 

We highly recommend WF members to read the Strength Training e-Book in order to better understand different weight lifting terms like, sets, repetitions, negative and positive phase etc.

The Strength Training Program are based on the collection of exercises which are best in the line for individual body parts. Try them and watch rolling in results .

There are number of strength training exercises for women which have been provided categorically. Keeping in mind the muscle group involved. To avoid the confusion and exercise every muscle we have categorized the strength exercises  under two sections namely, you can work the chest, triceps, shoulder and  abdominal muscles in one session and the biceps, back, the leg muscles  during the other.

To derive the benefits from strengthening as from other exercises and avoid stressing the body, you must breathe regularly and correctly. Repeat the exercise for the number of sets and repetitions suggested. Also perform the  exercises suggested in the order laid down.
Always warm up before performing the exercises. Also, to assure safety and effectiveness, make sure that you are wearing a weight lifting belt and a spotter is present to help you perform the exercise in the manner it should be performed.

WF members have access to download the printable version of all the strength training exercises and instructions. This is to help members master the techniques and avoid mistakes to prevent injuries and sprain. Click at the button provided below to download the printable version of all the Strength Training Exercises.

 

Support while training

All your strength training can take it's toll on your joints and tendons. Whether your training at home or in the gym we recommend you use some level of joint and wrist support. For your 'push' exercises such as the bench press using a wrist wrap or elasticated cuff can stabilise the joint, prevent injury, and strain. Lifting straps can also increase your lifting power by improving your grip and supporting the wrist and work extremely well with 'pull' exercises. Weight lifting accessories and strength training supports are widely available online from gym shops like Anax Fitness or other online retailers such as Amazon. It's always important to make your training sustainable for the long term and protect your joints from injury.

 

 

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Exercise for Legs	Exercise for Back
Exercise for shoulder and Trapezius	Exercise for Triceps
Exercise for Biceps	Exercise for Forearm
Exercise for Chest	Exercise for Abdominal Muscles
Exercise for Buttock	Kegel Exercises for Women

 

 

 LEGS

 

 

 

The muscles involved while performing strength exercises for the legs are namely the quadriceps, hamstrings, calves and the anterior Tibias.

 

QUADRICEPS
 

This is the large group of muscles on the front of the upper leg, often refereed to as the thighs. They run along the front of the thigh, starting at the hip joint and ending at the knee joint. Their primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing and pedaling

 

HAMSTRINGS
 

Group of muscles on the backside of the leg, running from the hip joint to the knee joint. Their primary function is to facilitate flexion of legs, medial and lateral rotation, important for walking running and jumping.

 

CALVES
 

The groups of muscles further down the back of the leg running from the backside of the knee to the Achilles tendon. They help us to extend our foot at the ankle and flex the toes, which in turn help us in walking, running, pedaling and jumping.

 

ANTERIOR TIBIALIS
 

The small muscle group on the front side of the lower leg, which runs along the shins, is referred to as the anterior tibialis. They help us to run, jump and flex our foot forward and backward.

 

  Exercises

Ex.#		Exercise	Ex.#		Exercise
S6		Stiff-leg dead lifts (Bb)	S8		Standing Calf raises (Db)
S9		Toe raise	S11		Lying leg curls with rubberband
S433		Lying Leg Curl	S47		Leg Extension
S48		Seated Calf Raises	S66		Outer-Thigh Abduction (Cable)
S67		Inner Thigh Adduction (Cable)	S84		Smith Machine Squat
S85		Front Squats	S89		Good Morning(Bb)

 

BACK

 

 

Your back is characterized by three smaller muscles namely the latisimus dorsi, rhomboids (Upper/middle back) and erector spinae (lower back) These three muscle, along with smaller supporting muscles run deep beneath the skin surface and play huge role in everything me do.

Latisimus Dorsi-Runs along the sides of your back and is most commonly refereed to as lats. Women extend, rotate and pull things with the help of these muscles.

Rhomboides (Major and minor): These are the compact muscles located a few inches down from the neck between the spine and shoulder blades.

Erector Spine: Runs along the lower part of the spine here after refereed to as the lower spine.

Below is the list of most effective back exercises for your back. There are free sample for non-members, only members receive full access to the other exercises. Women can and should perform a number of exercises at home to prevent back pain by developing a strong back. Included with each exercise is the specific muscle groups worked with proper explanation of how to do the exercise. If you are a beginner perform these exercises under the supervision of an expert at home or at the gym. Also to assure safety and effectiveness, some exercises require the use of weight lifting belt.
 

 

  Exercises

Ex.#		Exercise	Ex.#		Exercise
S14		Front lat machine pulldown	S15		Back extension lying on stomach
S16		Hyperextensions reserved	S54		Machine Rows
S55		Machine Lower Back Workout	S59		Chin-Ups
S60		Seated Cable Row	S79		Lat Pull with Tube

 

SHOULDER AND TRAPEZIUS

 

 

Shoulders : There are three specific areas of your shoulder; anterior (front), lateral (side), and posterior (rear)- there are various shoulder exercises that strengthen every part.

Trapeziums: These muscle slope down the side of the neck from the base of the skull to the upper part of your back. There are exercises to work these muscles which are helpful in raising the shoulders, rotating the shoulder blades, besides helping to perform lifting activities.

 

  Exercises

 

Ex.#		Exercise	Ex.#		Exercise
S64		Bent-Over Lateral Raises (Db)	S65		Upright Rows (Bb)
S76		Upright Rows With Tube	S86		Smith Machine Shoulder Press

 

TRICEPS

 

 

 

The triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow.

 

Below is a list of most effective strength training exercises for your triceps both for members and non-members . Included with each exercise is the specific muscle groups worked, an explanation of how to perform the exercise has been provided to facilitate you to assure safety and effectiveness please make use of a weightlifting belt or supervision from a spotter.

  Exercises

Ex.#		Exercise	Ex.#		Exercise
S24		Lying dumbbell triceps extension	S49		Tricep Extension (Cable)
S50		Tricep Bench Dips	S68		Tricep Push Down
S69		Lying Tricep Extension (Bb)	S788		Machine Dips

 

BICEPS

 

 

 

Biceps are the muscles, which run along the front of the upper arm that is from the shoulder to the elbow. It is composed of two distinct muscles, which help in flexing of elbow.

 

Below you will find a list of effective exercises for your biceps. You will find a description of the muscles groups involved along with an explanation of how to perform the exercise. To assure safety and effectiveness, pay attention at the instructions provided besides making the use of a weight lifting belt.

 

  Exercises

Ex. #		Exercise	Ex. #		Exercise
S44		Concentration Curl	S45		Cable Curl
S51		Hammer Curls	S52		Incline Bench Curl
S77		Scott Curls	S80		Bicep Curls with Tube

 

FOREARM

 

 

 

The forearms are the muscles between the elbow and the wrist. It consists of three muscles, two of which make up the front part of the forearm. They control most of your gripping strength and help with activities like shipping, throwing or climbing besides helping to perform finer motor skills.

         

Below is the list of effective forearm strength exercises free for non-members and remaining Exercises . Included with them is the specific muscle groups worked along with a thorough description of how to do the exercise. Before performing the exercises see to it that there is spotter before you so as to avoid mistakes.

 

CHEST

 

 

 

The chest is made up of the pectoral muscles  - major and minor. The pectoralis major is the bigger of the two covering most of the clavier and sternum and attach to the upper arm. They help in performing various functions at the shoulder like flexion, rotation and adduction towards the body. The pectoralis minor lies beneath the major and is responsible for similar functions.

 

You will find a list of most effective strength training exercises for your chest. There is a clear description of the muscle groups involved along with the instructions of how to perform the exercises taking the precautions underlined. To assure safety and effectiveness, make use of a weight lifting belt or perform them under supervision.

  Exercises

Ex.#		Exercise	Ex.#		Exercise
S34		Incline Flys (Db)	S46		Decline Push-ups
S53		Dips	S56		Pullover
S57		Pec. Deck Flys	S81		Decline Bench Press (Bb)
S82		Decline Dumbbell Bench Press	S83		Decline Flys

 

ABDOMINAL MUSCLES

 

 

 

The abdominal called the abs consist of several muscle groups and are located in the middle just below the chest going down to the public bone. These include upper, middle and lower abs, which start near the middle of the sternum and run vertically to lower part of the pelvis. The transverse ab muscles run horizontally and are the deepest muscular layer of the abs and run around the body. The oblique ab muscles lie around the lower eight ribs and are responsible for helping you to twist and bend sideways. It is important to have strong abdominal to perform day to day activities besides over coming low back pain common in women.

 

Below is a list of most effective strength training exercises for your abdomen. Included with each exercise is the specific muscle group's worked, along with thorough explanation of how to do each exercise. To assure safety and effectiveness make use of a weight lifting belt or a spotter.

 

  Exercises

Ex.#		Exercise	Ex.#		Exercise
S38		Pelvic Raises	S39		Seated leg lifts
S71		Rolling Back	S72		Leg Pull Prone
S73		The Roll-Up	S74		Hanging Leg Lifts
S75		Hanging Leg Lifts To Sides	S87		Roman Chair Leg Lifts
S88		Cable Crunches

 

BUTTOCK

 

 

 

There are three muscles that make up your buttocks; gluteus maximum, gluteus medins and gluteus minimus. The gluteus maximum is the biggest and the one most noticed. Together, these muscles help to move your thigh out to the side of your body besides helping in rotation and extension of leg behind you.

 

Here you will find a list of effective strength - training exercise for your buttocks. There is a clear instruction of how to perform the exercises keeping in mind the mistakes to be avoided.