Strength-training Exercises: Beautiful Arms and Thighs

As promised in Know Your Muscles, I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest, the abdominals and the front shoulders, now its time for the upper arms (the biceps) and the thighs (quadriceps).

Some exercises that work the biceps include:

1. Barbell curls
2. Dumbbell curls
3. Preacher curls
4. Concentration curls
5. Cable curls

Exercises that work the quadriceps include:

1. Barbell squats
2. Front squats
3. Smith machine squats
4. Leg extensions
5. 45-degree leg press
6. Horizontal leg press
7. Hack squats
8. Lunges

Finishing up with the supporting muscle groups of the frontal physique, we have the forearms (flexors and extensors), the sides of the waist (obliques), the inner thighs (adductors) and the shin muscles (tibialis). Sample exercises are as follows:

Forearms:

1. Dumbbell wrist curls
2. Barbell wrist curls

Obliques:

1. Side bends
2. Dumbbell side bends
3. Broomstick twists
4. Bicycle crunches
5. Twisting crunches
6. Trunk twists

Hip Adductors:

1. Seated adduction machine
   
2. Cable single-leg adduction

Tibialis anterior (shin):

1. Ankle dorsiflexion
2. Band ankle dorsiflexion

Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.

Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes, hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!

Have a great day!

Sandy Huard, President, Women's Health Supply International

Healthy and Fit Over 40 - Grab a Magazine Geared to You

Hi Everyone,

Well, it's been 1 full month since I last posted. I've got a great excuse -- I have just returned from over 3 weeks away in South Africa, where it was sunny, warm and beautiful almost every single day. The safari was amazing, the nature reserve we visited was fantastic, and the time we spent in beautiful Cape Town was just great! I'm hoping to have a moment to share some pics with you in a subsequent post and maybe some video, who knows?

For today, I wanted to talk about magazines that focus on the health, fitness, beauty and wellness issues affecting women over 40. I am currently reading the April 2008 edition of the magazine "More", which has the tagline, "Canada's Magazine Celebrating Women Over 40." I have been reading this magazine for several months now out of interest and to learn about issues affecting other women in my age group.

Every month, a stunning woman over 40 is on the cover and all of the women who are profiled are over 40 as well. This I like very much. On the one hand, we can aspire to age gracefully and beautifully, while on the other hand we can see everyday women with all of their imperfections celebrating who they have become and how they are growing each and every day.

This month's cover of More Magazine is 62-year old Helen Mirren, a wonderful, sophisticated and extremely talented actress. Last month, it was Vanessa Williams (44 years old). Previous months included Jodie Foster and Diana Krall, among many others. One thing that has struck me about all of these women is the way they talk about this time in their lives. It is truly inspiring!

So, whenever you are looking for inspiration on how to stay healthy, fit and live life to the fullest, do yourself a favor and pick up one of these magazines.

On Monday, we'll start back on our regular schedule of daily health, fitness and wellness blog posts, so get your running shoes on and your dumbbells out, because vacation is officially over! Have a great weekend!

Sandy Huard, President
Women's Health Supply International