There are so many exercises out there for each body part that it can be hard to figure out which ones will give you the best results. So, we asked IFBB figure pro Felicia Romero for the best excercises to help you get stronger, leaner, and fitter.
1. Arms
“Curls are one of the most popular arm exercises out there, yet they are also one of the least utilized by women. To get the best definition in your arms, do curls with 20–25 pounds. Then, immediately go into triceps extensions, making sure to keep your elbows close to your head. Do three sets of 15 reps.”
2. Back
“Close-grip lat pulldowns are one of the most common back exercises but they’re frequently performed incorrectly. Using an underhand grip, slowly pull the bar down to your chest, making sure to keep your body and back straight with every rep.”
3. Legs
“Try plié squats. Make sure to keep your legs wide and your toes pointed outward. Lower into the squat until your thighs are at least parallel to the floor, and as you press up, squeeze your glutes and inner and outer thighs. To make them harder, try holding a weight between your legs. Do three sets of 20.”
4. Abs
“When it comes to working your core, definitely go with a three-exercise circuit. Exercise 1: Ball Crunch; hold a Bosu ball as you crunch for 25 reps. Exercise 2: Hanging Leg Raise (15 reps), and Exercise 3: Bicycles on the ground. Perform this circuit three times, resting only between each circuit.”
5. Shoulders
“Nice shoulders make you look more toned. I like the single-arm cable side lateral. Start with light weights and stand with your right side facing the machine as you grip the cable with your left hand. Good form is key. Make sure your arm stays straight— raise the cable to your left side to about shoulder height.”
via MF Hers
