6 Key Exercises for Women for a Summer Body

Woman with fit body in swimsuit6 Key Exercises for a Female Fitness Model Summer Body

Changing up your fitness routine every few months is definitely a good thing to keep in mind and do. As the seasons change, so do peoples habits, routines, and sometimes their diets. At these times it is easy to get off track from your fitness goals.

Having a new routine available whenever you need a boost is very important. Here are 6 key exercises for a fit female fitness models summer body.

1. Squats

The front squat is great for those who have poor flexibility as using a lighter weight allows you to go deeper in the squat and will help to loosen up the hips and ankle joints. As opposed to the back squat where the center of gravity is distributed to the back, the front squat’s center of gravity is distributed to the front allowing the body to stay upright. There is decreased tendency to cheat when using the font squat because if you cheat, you will have to drop the bar.

Another difference from the back squat is the less stress on the knees while still providing comparable stimulus dominantly on the quadriceps.

Tips For A Proper Front Squat

  • Use a pronated grip, or if you are too tight in shoulders use grip above. Arms should be parallel to the floor.
  • Bar should rest on the anterior deltoids.
  • Tighten your back and torso and keep them contracted throughout the exercise.
  • Keep body upright throughout the exercise.
  • Don’t lift your heels off the ground.
  • Knees should always follow the direction of your toes.

This does not mean you shouldn’t do back squats. This means you should add front squats to your female fitness routine to help increase flexibility and avoid knee injuries from over use.

How to do it:

1. Stand with feet hip width apart and squat back as if you are going to sit in an invisible chair behind you.

2. Attempt to sink down until your thighs are parallel to the ground or even lower if you can do so without sacrificing form.

2. Quadruped hip extensions

How to do it:

1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90- degree angle throughout the movement.

2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.

3. Don’t arch the back and keep the neck straight. 4. Lower back down and repeat for all reps before switching sides.

5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.

6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

3. Upright Row

The upright row is a compound movement targeting the shoulders, the upper back and also involving the biceps. You can do this move with dumbbells (as shown), which will work each arm independently, or with a barbell which may allow you to handle more weight. You can also change your hand position to target the muscles differently – if your hands are closer together, you’ll focus more on the upper back. If your hands are further apart, you’ll focus more on the shoulders.

How to do it:

1. Stand holding a barbell (or dumbbells), hands close together and palms facing you.

2. Bend the elbows and pull the weights up until they’re at about chest level or higher, if you have the flexibility.

3. Your elbows should be slightly above the shoulders and the wrists straight.

4. Try not to shrug as you pull the weights up.

5. Lower the weight and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

4. Back Extensions

It seems like there aren’t many ways to work the lower back but, if you’re tired of the same old extensions in your female fitness workouts, try this hyperextension. It works the lower back and it also involves the glutes and the hamstrings as a nice bonus. If you have any back injuries or problems, you may want to skip this exercise (and see your doctor, of course). The key to keeping this move safe is to avoid swinging the legs around and taking them too far above the hips. Also, keep the abs engaged as you lift the legs so you avoid straining the lower back.

How to do it:

1. Lie down with the ball under the torso and hips and rest the forearms on the floor.

2. Legs should be straight out behind you, toes resting on the floor in an upside down V.

3. Keeping the legs together (and the knees straight, if you can), lift the legs up until they’re level with the hips.

4. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.

5. Bicycle Abs

This is a very effective ab workout for toned and tight abs. Work this into your female fitness routine for best results.

How to do it:

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.

2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.

3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

4. Switch sides, bringing the left elbow towards the right knee.

5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

6. Vertical Leg Lift

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It’s similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise for the any female fitness routine.

How to do it:

1. Lie on the floor and extend the legs straight up with knees crossed.

2. Place your hands behind the head for support, but avoid pulling on the neck.

3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.

4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

5. Lower and repeat for 1-3 sets of 12-16 reps.

Final Thoughts

Do these 6 exercises as a circuit, repeating the circuit three times. This will be just what you need to get over that fitness hump and hit all of your targets to a female fitness model figure in no time!

Author Profile: Flavia Del Monte

FlaviliciousFitness.Com Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, fitness model. Flavia created Full Body Licious specifically for women that what to get fit and healthy in a safe and productive way. You can read more about her training programs, nutrition advice and women's fitness ideas on her exercises for women blog, Flavilicious Fitness.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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