::Strength Training::

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.

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.




Women Fitness Brings you the most effective training program to achieve improved strength and muscle endurance & stimulating muscle growth.

Map

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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

EXERCISES FOR LEGS
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S1	Squats	S2	Lunge
S7	Standing calf raises	S3	Squats (Db)
S10	Leg extensions with rubberband	S4	Lunges (Db)
S58	Leg Press	S5	Stiff-leg dead lifts (Db)
B01	Chest Press with Inner Thigh Squeezes	.	more....
B02	Chest Press & Leg Lifts	.	.
B03	Walking Lunges	.	.
B04	Ball Extension	.	.
B05	Glute Cable Rows: 45 Degrees	.	.
B06	Glute Cable Rows: Floor	.	.

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.

More For Members

Ex. #		Exercise	Ex. #		Exercise

S6		Stiff-leg dead lifts (Bb)
			S8		Standing Calf raises (Db)
S9		Toe raise
			S11		Lying leg curls with rubberband
S43		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)

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BACK

EXERCISES FOR BACK
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S13	One arm row	S12	Lat machine pulldowns behind the neck
B07	Behind Back Cable Pulls	.	more....
B08	Rotary Upper Back	.	.
B09	Seated Rows: One Arm	.	.

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.

More For Members

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

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SHOULDER AND TRAPEZIUS

EXERCISES FOR SHOULDER AND TRAPEZIUS
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S17	Shoulder Press (Db)	S18	Arnold Press
S21	Dumbbell Shrugs	S19	Lateral Raise (Db)
S61	One Arm Lateral Raise (Cable)	S20	Upright Row (Db)
S62	Upright Row (Cable)	S63	Alternate Front Raise (Db)
B10	Behind Back Cable Pulls	.	more....
B11	Walking Lunges	.	.
B12	Rotary Upper Back	.	.

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.

More For Members

Ex. #		Exercise	Ex. #		Exercise

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

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TRICEPS

EXERCISES FOR TRICEPS
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S22	One arm Dumbbell Triceps Extension.	S23	Kick backs (Db)
B13	Chest Press with Inner Thigh Squeezes	.	more....
B14	Triceps Press - down	.	.

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.

More For Members

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)
			S78		Machine Dips

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BICEPS

EXERCISES FOR BICEPS
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S25	Bicep curls (Db)	S26	Preacher Curl (Db)
B15	Bicep Curl on One Leg	.	more....
B16	Seated Rows: One Arm	.	.

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.

More For Members

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

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FOREARM

EXERCISES FOR FOREARM
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S27	Dumbbell wrist curls	S28	Reverse wrist curls (Db)
B17	Bicep Curl on One Leg	S70	Wrist Curl (Bb)

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 for members only . 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.

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CHEST

EXERCISES FOR CHEST
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S29	Bench Press (Db)	S30	Incline Bench Press (Db)
S33	Flys (Db)	S31	Bench Press (Bb)
S35	Push � ups	S32	Incline Bench Press (Bb)
B18	Chest Press with Inner Thigh Squeezes	B20	Incline Cable Crossover
B19	Chest Press & Leg Lifts	.	.more....

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.

More For Members

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

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ABDOMINAL MUSCLES

EXERCISES FOR ABDOMINAL MUSCLES
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S36	Crunches	S37	Twisted Crunches
.	.	.	more....

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.

More For Members

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

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BUTTOCK

EXERCISES FOR BUTTOCK
Free Samples		For Members Only
Ex. #	Exercise	Ex. #	Exercise
S41	Standing Kick backs	S40	Bent Kick Crosses
.	.	S42	Pelvic lifts

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.

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