Women should not fear free weights when it comes to toning exercises for the whole body. In fact, women cannot get bulky like men because they do not produce enough testosterone. In particular, exercises that target the whole body while directly hitting the muscles of the lower body will help women to combat the dreaded female-pattern fat storage, which occurs in the hips, thighs and buttocks areas.
Women can visit the site for learning about the toning exercise and get effective results. The meeting of the needs for reduction in weight and fat burning are available to the users. The choosing of the correct site and supplements is essential to have desired results on the body building.
Barbell Squats
According to Bodybuilding.com, squats can tone the whole body. While directly impacting the legs, squats also work the core and upper body.
With a barbell resting between your shoulder blades, hands gripping at shoulder-width, keep your back arched while squatting as if sitting down until your legs are parallel to the floor. Then press through your heels to lift the weight back to the starting position, without locking out your knees at the top.
Deadlifts
According to “Muscle & Performance” magazine, deadlifts help to tone the whole body.
For barbell deadlifts, begin with the bar on the floor, touching your shins, feet shoulder-width apart and knees bent. This starting position resembles the bottom of the squat exercise, only you lift the bar from the ground as if picking up a heavy box. Keeping your back arched and your feet stable, drive the motion with your hips, pulling your shoulder blades back and lifting the bar to about mid-thigh level or slightly higher, if comfortable.
Step-ups
Step-ups require a step platform, set higher or lower depending on your training level. With a dumbbell in each hand, step up onto the platform, leading with one leg first, then returning to the ground by stepping down and repeating with the other leg. Increase the height of the step platform as you become accustomed to the movement.
Pull-ups
Body weight exercises like pull-ups target the muscles in a unique way due to the fact that the central nervous system responds to balancing against the force of gravity, according to “Combat the Fat” by Jeff Anderson.
Grip a pull-up bar with your hand shoulder-width apart, and focus on pulling your chest toward the bar and driving your elbows down and back. If you cannot pull your own weight, use the pull-up assist machine or have a partner spot you by lifting your legs when you need help.
Bench Dips
Bench dips target the entire upper body as well. Place your hands, palms facing behind you, on a flat bench with your body hovering in front of the bench. Place your feet either on the ground or on another flat bench a few feet away (this makes it more challenging). Lower your body by bending your elbows, keeping your feet stationary, and descending until your upper arms reach parallel to the ground. Then reverse the movement by pressing your body upward until you reach the starting top position.
