Strength Training: Beautiful Glutes, Thighs and Calves!

To build a balanced physique, your strength training efforts need to focus on both the frontal and the rear physique. So far, we have examined exercises for the entire frontal physique. Now, we will be completing the rear physique with exercises targeting the glutes, the rear thighs and the calves. We left off our discussion with the triceps.

In Know Your Muscles, I explained the whole concept of understanding your anatomy so that you are able to build full-body strength training routines that target every important muscle group. The result is a beautiful, sculpted physique and a fat-burning engine (even at rest)! So, let's go.

Exercises that target the gluteus medius include:

1. Seated machine abduction, and
   
2. Cable single-leg abduction

Those targeting the gluteus maximus include:

1. Barbell and dumbbell squats
2. 45-degree leg press and horizontal leg press
3. Cable single-leg kickbacks, and
4. Butt blaster machine

Building your rear thighs (hamstrings) should involve exercises such as the following:

1. Prone machine leg curls and seated leg curls
2. Single-leg machine curls
3. Dumbbell prone leg curls
4. Stiff-leg deadlifts, and
   
5. Goodmornings

Now, to complete the rear body, let's look at the calves. For the gastrocnemius muscle do any of the following exercises:

1. Standing machine and standing dumbbell calf raises
2. Standing bodyweight and standing single-leg calf raises, and
   
3. Leg press machine calf raises

Finishing off the calves with these exercises that target the soleus muscle:

1. Seated machine calf raises, and
   
2. Seated barbell calf raises

That's it. We are done with your body. You've now got a plethora of exercises to choose from to target your entire body, yielding a fat-burning engine and resulting in a gorgeous, lean physique. Again, if you want any of these exercises explained to you in more detail, just comment to this post.

Some of our future strength-training posts will involve building some great routines for you to show you just how easy it can be!

Have a fantastic weekend!

Healthy. Fit. Living Fully. for life

Sandy Huard, President, Women's Health Supply International

Strength Training: Work Your Triceps

Continuing with our series Know Your Muscles, we will now look at another group of muscles of the rear physique, the triceps. We left off our examination of the rear body muscles with exercises that focused on Building a Beautiful and Sculpted Back.

There are several strength-training exercises that target this muscle group, including:

1. Close-grip bench presses
2. Lying curl bar extensions
3. Seated overhead barbell extensions
4. Single-arm dumbbell extensions
5. Dumbbell kickbacks
6. Cable pushdowns
7. Reverse-grip cable pushdowns, and
8. Machine triceps extensions
   

Completing the back of the arm, let's look next at exercises that target the forearm extensors:

1. Reverse wrist curls
2. Reverse barbell curls, and
3. Rope wrist roller
   

And finally, the infraspinatus (the only visible muscle that is part of the critical rotator cuff). Key strength-training exercises include:

1. External dumbbell shoulder rotation
2. External cable shoulder rotation
   

For a good triceps workout, checkout out the article Working Those Triceps for Beautiful Arms.

Want help with any of these exercises? Then respond to this post with a comment. I'll be happy to explain any of the exercises to you, including giving you tips on proper form and technique.

That's it for now. Tomorrow we will look at Vitamin E, the recent research and the implications for Vitamin E supplementation.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Strength-Training: A Beautiful Sculpted Back is Possible!

Building your rear physique is the next stage in our strength-training series entitled: Know Your Muscles. Up until now, we've completed the frontal physique. For today, let's talk about exercises that will assist us in building a beautiful and sculpted back - great for summer tank tops!

Let's look at the lats (latissimus dorsi) and the traps (trapezius) first, followed by the rear shoulders (deltoids) and the lower back (erectors). We will also include the supporting muscles of the lats, the teres major.

Working first the lats and the supporting muscles (the teres major), some key strength-training exercises that target this region include:

1. Chin-ups and pull-ups
2. Wide-grip, closed-grip and curl-grip pulldowns
3. Seated cable rows and seated machine rows
4. Dumbbell and barbell bent-over rows
5. Straight-arm pullovers

Next are the traps. Some of the best strength-training exercises for the traps are:

1. Barbell, dumbbell and machine shrugs
2. Upright rows
3. Straight bar pulldowns.

Targeting the rear deltoids (shoulders) is possible with the following exercises:

1. Bent-over lateral raises
2. Cable rear lateral raises
3. Pec deck machine rear laterals

And finally, there is the lower back (erectors). Here, you want to target with these exercises:

1. Weighted hyperextensions and hyperextension machine
2. Good Mornings
3. Prone floor and ball back extensions
4. Barbell and stiff-leg deadlifts

So that's it. The final posts will look at the triceps, the visible muscles of the rotator cuff (infraspinatus), the forearm extensors, the buttocks (gluteus), the rear thighs (hamstrings) and the calves (gastrocnemius and soleus).

After that, you will be able to build any number of workouts from the many exercises I've provided in my various strength-training posts. Reply to this post if you need information about any of the exercises mentioned above.

Take care,

Healthy. Fit. Living Fully.
Sandy Huard, President, Women's Health Supply International

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

A Recipe For Beautiful Shoulders!

Tonight, I'm going to share strength-training exercises that will help you build nice rounded shoulders, which will enhance and provide great proportion to your frontal physique. As discussed in my post A Lesson in Anatomy - Know Your Muscles, I am providing you with many exercises to work all of the major and supporting muscle groups of the body.

Over a series of posts, you will have everything you need to build many different strength-training routines, adding variety to your workouts and yielding quick strength gains as a result. So far, we've looked at the chest and the abs, so let's move on.

The front shoulders are called the deltoids. Exercises for the "front deltoids" include:

1. Barbell shoulder press
2. Dumbbell shoulder press
3. Twisting dumbbell press
4. Machine shoulder press
5. Front dumbbell raises

Exercises for the side deltoids include:

1. Dumbbell lateral raises
2. Cable lateral raises
3. Machine lateral raises

Between the neck and the shoulders are the upper trapezius muscles. Exercises that work the upper traps include:

1. Barbell shrugs
2. Dumbbell shrugs
3. Machine shrugs
4. Upright rows
5. Straight bar pulldowns

While we are at it, let's finish off from the shoulder to the neck with the frontal neck muscle, the sternocleidomastoid (SCM). Exercises that work this supporting muscle are:

1. Weighted neck flexion
2. Neck machine flexion

Many people have neck-shoulder pain because of weakness in some of the muscles mentioned above or from injury or tightness. Keep the weight manageable and consider massage as an integral part of your strength-training regime.

The name of each of the above exercises describes the exercise itself. However, if you are new to strength-training or are not quite sure how to perform any of the exercises above, then comment on this post. I will gladly describe the exercises in detail.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Work Those Abs With These Great Exercises!

Earlier this week, I gave you strength-training exercises for the chest. As promised, today I am following up with a list of exercises that work another major muscle group of the frontal physique, the abdominals (rectus abdominis). I will describe many of them because they are not self-explanatory.

1. Crunches - I described basic crunches in a previous post.
2. Full sit-ups
3. Reverse crunches - Lie on your back, hands resting on the floor at your sides. Keep your hips and knees bent at a 90 degree angle with your feet off the floor. Contract your abs while lifting your knees toward your chest. Return your feet to the starting position, keeping them slightly off the floor. Repeat.
   
4. Bicycle crunches - Lying on the floor with your knees bent at a 90 degree angle and your hands behind your ears, start bicycling. Bring your left knee toward your chest and twist your body while aiming your right armpit at your left knee. Then bring your right knee toward your chest and twist your body while aiming your left armpit toward your right knee. Continue this bicycling motion.
   
5. Machine crunches - There is a machine found at your local gym that is specifically geared for working the abdominals. Tuck your legs under the bar provided, grab the handles behind your head and contract your abs while pulling down on the handles and bringing your legs up towards your chest. Repeat.
   
6. Raised leg crunches - Lie flat on the floor, legs extended straight out and off of the floor. Bring your knees up together toward your chest while contracting your abs. Return your legs to the starting position. Repeat.
   
7. Cable crunches - This is an exercise performed in a gym. Kneel on the floor and grab the cables from above. Pull down on the cables while contracting your abs. Repeat.
   
8. Leg raises - I described leg raises in a previous post.
9. Bent-leg knee raises - Leg raises with knees bent. Just lightly touch the floor between reps.
   
10. V-ups - Lie on your back with your legs and arms extended. Contract your abs while trying to touch your toes. Be sure to keep your arms and legs straight. Repeat.
    

Choose a variety of exercises (about 3-5) from the above list so that you are working the abdominals effectively. Some exercises such as the "bicycle crunch" work both the lower and the upper abs, others focus more on one or the other. So be sure to mix up the exercises frequently.

Try starting out with 2-3 sets of 20-30 reps of the less difficult abdominal exercises such as crunches and 2-3 sets of 10-15 reps of the more difficult abdominal exercises such as v-ups. Every other day, increase the number of reps until you've effectively exhausted your abs by the end of your routine.

Good luck getting great abs just in time for summer. The sooner you start (hay, it's only February 20th), the sooner you'll be in shape for the beach!

If you want any additional information about the abdominal exercises above, just reply to this post with your comment.

Have a great day!

Sandy Huard, President, Women's Health Supply International

Strength-Training Exercises to Work Your Chest

Today, I wanted to give you some strength-training exercises for the chest, one of the major muscle groups of the frontal physique discussed in my recent post entitled A Lesson in Anatomy: Know Your Muscles.

If you remember that post, I explained that you need to know your body's muscles in order to be able to use proper form during your strength-training workouts. In addition, with the lists I am going to provide you, you can construct any number of workout routines. The variety will keep you motivated and will keep your body "guessing", resulting in greater strength gains and better fat-burning results.

In order to work the chest (pectorals) effectively, you can choose from the following 12 strength-training exercises:

1. Flat bench press (middle chest)
   
2. Flat dumbbell press (middle chest)
   
3. Flat dumbbell flyes (middle chest)
   
4. Cable crossovers (middle chest)
   
5. Pec deck machine (middle chest)
   
6. Push-ups (middle chest)
   
7. Incline barbell press (upper chest)
   
8. Incline dumbbell press (upper chest)
   
9. Incline flyes (upper chest)
   
10. Decline barbell press (lower chest)
    
11. Decline dumbbell press (lower chest)
    
12. Decline flyes (lower chest)

In your chest workout, be sure to choose exercises that work each of the middle, upper and lower chest to ensure that the pectorals are effectively trained. On Day 1, do 2-3 sets of 12-15 reps with a weight you can handle. On Day 2, do 2-3 sets of 8-10 reps with a heavier weight. On Day 3, mix it up. Remember to work a major muscle group on non-consecutive days to give your muscles time to recover.

The exercises above are straightforward. Should you want information regarding proper form and a description of any of the above exercises, than comment to this post. I would be happy to describe each of these exercises to you in greater detail.

Later this week, I will provide you with a list of great exercises that work another major muscle group of the frontal physique, the abdominals (rectus abdominis). I will describe some of these exercises in more detail as they are not as straightforward as the chest exercises listed above.

Have a great day!

Sandy Huard, President, Women's Health Supply International

A Lesson in Anatomy - Know Your Muscles

To develop your physique correctly, you need to understand what muscles to train. The basic anatomy lesson presented here will help you to develop a well-balanced, strong and lean physique. If you concentrate on only a few "problem areas" such as your glutes and hamstrings, you could end up with imbalances in strength, which can lead to injury. So, get your school caps on!

Your frontal physique consists of the following major muscle groups:

1. The chest (pectorals)
2. Abdominals (rectus abdominis)
3. Front shoulders (deltoids)
4. Upper arms (biceps)
5. Thighs (quadriceps)
   

Muscles that support or assist these major muscle groups in doing their job include:

1. The frontal neck (Sternocleidomastoid or SCM)
2. Forearms (flexors and extensors)
3. Sides of the waist (obliques)
4. Inner thighs (adductors)
5. Shin muscles (tibialis)

A well-rounded strength-training regimen should include exercises from all of the muscles noted above. Now, for the rear body.

Some very large and strong muscle groups are found at the back of the body, including:

1. The lats (latissimus dorsi)
2. Traps (trapezius)
3. Rear shoulders (deltoids)
4. Lower back (erectors)
5. Rear upper arms (triceps)
6. Buttocks (gluteus)
7. Rear thighs (hamstrings)
8. Calves (gastrocnemius and soleus)

Other notable rear body muscles include: the teres major (assists the lats) and the infraspinatus (part of the rotator cuff).

As with the front of the body, a well-rounded workout regimen should include the rear body muscles noted above.

In subsequent posts, I'll give you examples of exercises that work each of these muscle groups, so that you'll be able to create your own strength-training workouts quickly and easily. This will add variety to your routines and increase your overall body strength more rapidly. Before you know it, you'll be lean, strong and ready to take on any challenge.

Take good care of yourself. Have a great night.

'Healthy. Fit. Living Fully.' for all!

Sandy Huard, President, Women's Health Supply International

The 6-Minute Abdominal Blasting Workout

Here is a 6-minute abdominal workout that really works:

1. Start with basic crunches. With hands behind your head or at the sides of your head and with legs bent and your feet flat on the floor, try to do 50 slow repetitions. Next add 20 repetitions of the Russian Twist, which consists of raising your shoulders off the ground and slowly twisting your torso from side to side. In this variation of the basic crunch, your right elbow should turn toward your left knee and your left elbow should turn toward your right knee. Be sure to use strict form.
2. Next, move quickly into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. Start with your feet together about six inches off of the floor and then raise them to a 45-degree angle. Keep your hands at your sides. Be sure to use your abdominals, not your back muscles throughout this exercise. Do 25 repetitions if possible.
3. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.
4. Next move into a set of pikes (or v-raises). Lie on your back with your arms and legs extended. Raise both your arms and legs at the same time and try to touch your toes. Repeat for 25 repetitions. On the last repetition, leave your legs straight up in the air so your toes are pointing toward the ceiling. Do 30 crunches using proper form.
5. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.

The abdominal workout just described is advanced, so do your best and work up to the number of repetitions over the next 2-3 weeks. Before you know it, you will be able to do the entire routine in the recommended 6 minutes. You will feel fantastic and look great and you will have improved your core strength considerably. This will help keep your back injury free as well.

I'm sorry I didn't post yesterday, I was sick in bed most of the day. Even if one of your goals is to be healthy, those viruses don't seem to care.

Until tomorrow!

Sandy Huard, President, Women's Health Supply International

A Workout to Build a Sculpted Back

Working out your back helps to improve your posture and gives you a nicely sculpted look, particularly when you are wearing a bathing suit or a dress with an open back. As well, your back is a large muscle group and you will burn more calories at rest and after your workout as a result. By working larger muscle groups, you'll also see positive changes more quickly.

Try this workout at the gym to build a beautiful back:

PULL-UPS: Take a wide grip on the bar, maybe six to eight inches wider than your shoulders on each side. Bend your knees. You may even want to cross your ankles underneath you. Arch your back slightly and pull your torso up toward the bar. When your chin reaches the bar, squeeze your lat muscles for a moment, before allowing yourself back down to the starting position. Try to maintain a steady, flowing motion, avoiding all rocking movements. Begin with 1 set of 10 and work your way up until you can do 3 full sets.

FRONT PULL-DOWNS: Grasp the handle bar firmly with a wide grip. Slowly bring the weight down toward your torso, pushing your chest a little forward while slightly arching your back. The key here is to pull the weight downward with your elbows, not your biceps. Bringing the handle down to your chin, tightly squeeze for a two-count before slowly releasing. Remaining seated through the repetition, allow the weight to pull your arms upward and finish off with a lengthy stretch. Repeat this motion for 10-12 reps working your way up to 3 sets.

BENT-OVER ROWS: Bend at the waist so your upper torso is parallel with the floor, forming a 90-degree angle with your legs. While facing forward, take the barbell at a wide grip (a little wider than shoulder width). Hold the weight so it is roughly six inches off the floor. Then, slowly pull the barbell in toward your chest, squeezing the back muscles upon slight contact. Hold for a moment, then slowly release the weight back to the starting position, about six inches off the floor. Try not to move your torso during the movement, while you concentrate on working the lat muscles. Do 10 repetitions, working up to a total of three sets.

Make sure all the motions are smooth and continuous and that your back muscles (rather than your biceps) are doing the work.

Keep up the strength-training sessions at least 2-3 times a week and let me know how soon you see the changes in your physique and feeling of well being. For myself, I'm keeping up with my workouts, although I am working more than I would like. The kids are also keeping me busy as usual.

'Healthy. Fit. Living Fully.' is my wish for you.

Have a great weekend. I'll talk to you all on Monday.

Sandy Huard, President, Women's Health Supply International

A Strength-Training Chest Workout for Women

Try this great workout to both isolate and sculpt your pectoral muscles, which will help give your upper body a more youthful shape.

INCLINE DUMBBELL PRESS: Lie on an incline bench, taking a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbows are locked in 90-degree angles to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles during the contraction for a moment before slowly lowering the weights to the starting position, where your upper arms should be parallel with the floor. Repeat this motion for 12 reps over 3 sets.

INCLINE DUMBBELL FLY: Set the incline bench at roughly a 45-degree angle. Take a dumbbell in each hand with your elbows locked at a 90-degree angle out at your sides. In this exercise, your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbells should come just shy of tapping each other. Do 3 sets of 10-12 repetitions.

CABLE CROSSOVER: Clasping the handles on to the upper-cable stations, step forward on one foot for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Bend forward while extending your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 12-16 repetitions for great toning and isolation.

As with any strength-training workout, be sure to use proper form throughout this set of exercises. So, give this workout a go.

Talk to you tomorrow!

Sandy Huard, President, Women's Health Supply International

Building Shapely and Beautiful Legs

To build shapely and beautiful legs, try these 4 great leg exercises using the machines and barbells at your local gym.

1. LEG PRESSES: Lying down on the machine, place your feet on the platform so that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.
2. LUNGES: Place the barbell on your shoulders, standing with your feet together. Have your back straight and your eyes focused straight ahead. Step forward with one leg, lowering your body into a lunge position, making sure that your knee does not extend past your toe. Your knee should be bent in a 90-degree angle. Slowly straighten your leg back up, coming out of the lunge position and returning to the starting position. Rotate legs, doing 3 sets of 14-16 reps.
3. LEG EXTENSIONS: Sitting in the machine, clasp your ankles underneath the pads. As you slowly raise the pads, squeeze out your quadriceps muscles and stop the motion when your knees are locked out in front of you. Squeeze your quads for a two-count before releasing, and beginning the negative portion of the repetition. Allow your legs to slowly drop to the starting position. Repeat the motion for 3 sets of 12-15 reps.
4. SEATED LEG CURLS: For a great hamstring exercise, sit in the machine with your heels resting on the pad and your back pressed against the back of the seat. Hold the handles in front of you for balance. Then, slowly curl the pad downward, squeezing out the hamstring muscles until your knees form a 90-degree angle. Hold for a beat then slowly allow the weight to bring your legs back up into the starting position. Try doing 12-14 reps for 3 sets.

Do these 4 exercises 1-2 times per week. After 2-3 weeks, you should start seeing some definition in your legs. If not, reduce your calorie intake so that you are shedding fat as well. Once the fat is not masking your hard work, you will see the beautiful shapely legs you desire.

Try the workout and let me know about your progress.

Good luck. Until tomorrow, be healthy, fit and live life to the fullest.

Sandy Huard, President, Women's Health Supply International