Strength training is associated with bulging biceps and bodybuilders, but that’s not always the case. Strength training is as important for runners and other athletes as it is for people who want to bulk up. This type of exercise is important to keep your muscles strong, not just to gain weight. The common fear, particularly among women, is that strength training is always going to add bulk but this is a myth. You will build lean muscles and burn some fat, so the result in the long run is that you will be stronger and also leaner. And who wouldn’t want that? In fact, women are more likely to tone up from strength training than they are likely to bulk up. You need to work your whole body – that’s the trick. Here are some exercises you may want to add to your routine.
Bicep Curl
Begin by leaning against a solid wall with your feet out in front of you, approximately 12 inches and should-width apart. Hold the dumbbells to your side, with your palms facing forward. Slowly lower your body from the hips until you’re at a 90 degree angle at the knees. Hold this position and holding your elbows into the body, slowly curl the dumbbells upwards at the same time. Make sure you keep your shoulders still and just bend your elbows, squeezing at the top and then returning to the starting position. Aim to do two sets with 10 to 12 repetitions each. This exercise works the biceps, quads and glutes.
Crunches
Your starting position is lying on the floor on a mat on your back, with your knees bent and your hands behind your head. Your feet should be flat on the ground – keep a space between your chin and your chest, looking diagonally towards the ceiling. Exhale and raise your chest until your shoulder blades lift off the floor, then inhale and slowly lower yourself back to the floor. You need to use your abs and hips to lift yourself, not your hands and arms. The strength in this exercise will tone up your abs. Your core is important as you derive so much of your balance from this area of the body, and a strong core means you’ll be better equipped to perform other exercises more effectively. This is the perfect starter exercise for building a stronger core.
Forward Lunges
Begin by standing with your feet about six inches apart from each other and your toes pointing forwards. Inhale and step forward with one leg, lowering your body to a 90 degree angle at both knees. Don’t step out too far – there should be a 2 to a 2.5 foot gap between your feet at this stage. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. Push up and back into the starting position to complete one rep, then repeat all reps on one leg before switching to the other for one set. Be sure to keep your back upright and note that the further you step, the more you work the glutes and hamstrings. The closer you step, the more you work the quadriceps on the top of your thighs. If you’re struggling with balance, you can place your hand on a chair or wall to steady yourself. This exercise works your quads and your glutes, so it’s ideal if you want to strength the muscles in your lower half of the body.