When women engage in strength training, the most popular areas to focus on are the hips, legs, abs, back, and arms. Effectively training these areas not only helps achieve a toned and beautiful body but also improves metabolism and posture.

Here, we introduce recommended exercises for each muscle group that women commonly target.

1. Hips (Gluteus Maximus & Gluteus Medius)

To achieve a round and lifted gluteal shape, it is important to strengthen both the gluteus maximus and gluteus medius.

Recommended Exercises:

• Hip Thrust
  • A highly effective exercise to target the glutes.
  • Rest your upper back on a bench, place a barbell or dumbbell on your hips, and lift your hips upward.
• Bulgarian Split Squat
  • Works both the glutes and thighs by focusing on one leg at a time.
  • Place one foot on a bench behind you and lower your body using the front leg.
• Side Walk (Band Walk)
  • Strengthens the gluteus medius using a resistance band.
  • Slightly bend your knees and step sideways while maintaining tension in the band.

2. Legs (Thighs & Calves)

To achieve well-toned legs, it is essential to build lean muscle while also burning fat.

Recommended Exercises:

• Squat
  • A fundamental movement that trains both the thighs and glutes.
  • Focus on proper form, keeping your knees from extending past your toes.
• Lunges
  • Targets both the front and back of the thighs while engaging the glutes.
  • Step forward, lowering your body until both knees form a 90-degree angle.
• Calf Raises
  • Helps tone the calves effectively.
  • Rise onto your toes repeatedly to engage the calf muscles.

3. Abs (Core)

A strong core is essential for a well-defined waistline and better posture.

Recommended Exercises:

• Plank
  • Strengthens the entire core and tightens the abs.
  • Hold a straight body position while supporting yourself on your elbows and toes.
• Leg Raises
  • Focuses on the lower abdominal muscles.
  • Lie on your back and raise and lower your legs in a controlled motion.
• Twist Crunches
  • Effective for creating a slim waistline.
  • Lift your upper body while twisting from side to side.

4. Back (Latissimus Dorsi & Trapezius)

Strengthening the back improves posture and creates a sleek appearance.

Recommended Exercises:

• Lat Pulldown
  • Uses a machine to strengthen the latissimus dorsi.
  • Slowly pull the bar down while focusing on engaging your back muscles.
• One-Arm Row
  • Works each side of the back individually using a dumbbell.
  • Place one hand on a bench for support while pulling the dumbbell upward with the other hand.
• Back Extensions
  • Strengthens the entire lower back and waist area.
  • Raise your upper body while keeping your lower body stable.

5. Arms (Triceps)

Toning the arms helps achieve beautifully sculpted arms, perfect for sleeveless outfits.

Recommended Exercises:

• Kickbacks
  • Uses dumbbells to target the triceps.
  • Extend your arms backward while keeping your elbows stationary.
• Triceps Dips
  • A bodyweight exercise that effectively tones the upper arms.
  • Place your hands on a bench behind you and lower your body.
• Dumbbell Overhead Extension
  • Engages the triceps by moving a dumbbell up and down behind your head.

Conclusion

We introduced the most popular muscle groups among women and the recommended exercises for each. To achieve a beautiful body, it is crucial to train all muscle groups in balance.

In addition to exercise, proper nutrition and adequate rest are also essential for achieving your fitness goals. At AGEM, we offer personalized training plans to help you reach your ideal body.

If you’re looking to transform your body in Roppongi, feel free to consult with AGEM!