Need Some Strength Ideas Ladies?

Many women have been messaging me on the "private blog" asking for strength ideas that won't bulk them, but build lean, toned muscle. Here are some toning and strengthening ideas. Women naturally do not have the hormonal makeup to get big or bulky; especially when sticking to moderate weight and high reps for stamina and toning.

Here are some of my favorites and some fresh ideas to break through that "summer slump" you may be in!

Weighted Legs (Try to do 2 -3 sets of each..I usually do 3 sets 20 reps each exercise)….you could also do any of these without the weight as well

-Walking lunges with dumb bell in each hand (5, 7, 8, 10 pds..whatever feels good)

-Standing lunges with weight in each hand. …lunge come together switch. (you can also lunch front, side, back, side with the same leg, then switch legs and do the same with it)

-Plie squat with one weight…Get a extremely wide stance feet turned out (ballet, this will work inner thighs) then hold weight with both hands in between thighs, squat slowly keeping back straight.

-Walking side lunges holding weight in both hands, rest weight on outer thighs while lunging. Lunge to the side come together and lunge again…traveling ect. (This resembles a slide in basketball for defense)

-In the Rec center the Adductor Abductor machine….for outer thighs and inner. Works really good. (first machine one right when you walk in)

-In the rec the leg kick back machine…(third machine on right when you walk in)

-Leg curl machine at Rec….laying on stomach curling legs to butt….works hamstrings.

-Leg extension machine at Rec Center or other gym equipped with weight machines.

 Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)

-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)

-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)

-Wall sits…legs 90 degrees hold 45-1 min 3 times

-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.

-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well. 

-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn!

Be creative, switch things up, and most importantly..just get active!!

As usual - Get Fit, Stay Fit!

-Meg =)