Girls are built differently than boys, and I don’t just mean in the obvious ways. Girls carry their largest muscle groups in their lower body as opposed to boys who are strongest across the shoulders and back. So when it comes time to exercise
, girls and women benefit strongly from building up these core muscle groups – the legs and butt.
Put your gym clothes on or just hop up right now and put your feet hip distance apart. Carefully lower yourself until you feel like you’re sitting in an invisible chair. You’ll be feeling the strain of the exercise in the top of your legs and in your rear end. Carefully stand up. For added benefits, pretend you’re picking a flower with your hind quarters as you stand to help you keep your muscles nice and tight – giving them an extra workout.
The elliptical machine makes it so that you’re essentially running on air. The best elliptical machines also have the moving handles so that you’re using your lower body and your upper body as you move. Set your elliptical on a high level of resistance to really test your limits on the lower body. The more you use these muscles the stronger they will become.
If you’re lucky enough to have a gym membership to a place that has stair steppers, you’re in great luck, The rest of us will have to find a set of stairs to climb. But regardless of where you climb, going up flight after flight of stairs is powerful exercise. When you climb, push off with your heel to help target your rear end and build up those muscles.
Going up stairs on your toes will help you build muscles in your calf. Your calf muscles are a good size, but not as big as your gluteus maximus (butt muscle) or quadriceps (muscle on your upper thigh) Use the bigger muscles as much as possible by pushing with your heel.
Another fun exercise that uses the lower body is kick boxing. Find a female instructor in a class and get ready for some serious kicking and punching. The punching is great and everything, but it is the kicking and squatting that really works the female body. Be sure your class includes plenty of that.
Another exercise that is easy to do at home is the lunge. A lunge is done by taking a big step and dropping your back leg just a bit. Your front leg should go to a ninety degree angle at the knee and your back leg gives you support in your deep lunge. Then bring your feet together again. If you move your back foot forward to meet you front one, you’ll be doing walking lunges. You can also bring you front food back to do a traditional lunge. Alternate legs to keep your muscle groups fully engaged.