Targeted Toning: The Ultimate Guide to Shaping Each Body Part

Women often skip upper body training, mistakenly believing that strengthening this part of the muscles will make them take on a male shape.

This is a false belief, and any active woman who wants to keep her whole body balanced should also implement upper body training in her training plan.

The usefulness of the exercise is primarily aesthetic, but also somewhat health-related because some of the exercises are performed preventively, preventing the worsening of posture defects or discomfort in the activities they do every day.

Upper body gym workout will be divided into muscle groups.

1. Chest

There are different opinions about whether a woman should exercise her chest area.

Returning to the question - should a woman exercise her chest? You can, but it's worth looking at your posture and checking what your priority is.

Are you strengthening the chest for a slight bust lift? (i.e. weak frontal muscles and contracted muscles of the chest and front of the shoulder).

Then here are some selected strengthening exercises:

Bench Press 

1. Lay on the bench
2. Position your hands a little wider than shoulder width apart on the bar
3. Before lifting engage your core and maintain a flat back on the bench
4. Slowly lower the bar to your chest
5. Once the bar touches your chest, press it back up, breathe out while lifting, and fully extend your arms

Pick a weight that you are comfortable with then add more if you feel like you can.

Flys 

1. With your dumb-bells position yourself laying on the bench
2. Holding a dumbbell in each hand, extend your arms over your chest, palms facing each other, this is where the exercise starts
3. Gently lower your arms out your elbows are level to your shoulders in an arc, keep a slight bend in your elbow to protect your joints
4. Return back to the starting position

2. Back

Back muscle training should be on every woman's workout plan.

Here are 2 back exercises you should incorporate into your routine:

Dumbbell Bent Over Row

A dumbbell bent over row is great exercise to target your back, shoulders, and biceps.

1. Start by holding a dumbbell in your hand
2. Your feet should be at shoulder width apart
3. Slightly bend your knees and tilt forward placing your other hand on a table or chair 
4. Keep your back straight, hold the dumbbell straight down
5. Engaging your core, pull the dumbbell up to your waist, squeeze your shoulder blades together
6. hold for 2 seconds and bring the dumbbell back to the starting position
7. Try to do 3-4 sets of 8-12 reps

The Barbell Deadlift

The barbell deadlift is also a fantastic exercise for strengthening your back, hips and lower body.

1. With your feet shoulder width apart, hinge your hips and keep your back straight
2. Bend down and grasp the barbell with both hands about shoulder width apart
3. Then extending through your heels lift the barbell off the ground all the way up to a standing positon
4. Return the barbell back to the ground
5. Perform 3-4 sets of 8-12 reps, you should feel the burn in your glutes and hamstrings

Combining Both Exercises for Maximum Benefit

Adding these two exercises into your workout routine is an excellent way to improve your overall body shape and strength.

Remember to start with light weights if you've never done this before and increase the weight once you feel more comfortable.

3. Shoulders

Working out your shoulder muscles not only makes your shoulders look better but will also make your whole upper body look better and enhance your performance in daily activities.

Here are two great exercise you can do:

The Dumbbell Lateral Raise

1. Start with a dumbbell in each hand by your sides
2. Keep your feet shoulder width apart
3. Engage your core and slowly raise the dumbbells parallel with your shoulders
4. Hold for two seconds and lower them back to starting position
5. Do 3-4 set of 8-12 reps 

The Shoulder Press

1. Standing with your back straight, hold a pair of dumbbells or a barbell at shoulder height
2. Lift the weights up over your head till your arms are fully extended
3. Lower the weight back to the starting position
4. Perform 3-4 sets of 8-12 reps

Practice these exercises with lighter weights then increase the weight.

4. Arms

Here we'll go through two arm exercises you can do that are great for strengthening and toning your arms.

The Bicep Curl

1. With your feet shoulder width apart, pick up a pair of dumbbells
2. Let the dumbbells hang by your sides and keep your elbows close to your body
3. Slowly lift the weights up to your shoulders while maintaining your upper arms in a stationary position
4. Now lower your arms back to the starting position
5. Perform 3-4 sets of 8-12 reps

Tricep Extensions

The tricep extension will work the back of your upper arm.

1. Start standing with a dumbbell raised over your head
2. With your free hand hold onto the tricep area of the arm performing the exercise
3. Keep your elbow close to your arm and slowly lower the dumbbell behind your head
4. Lift it back up to the starting position 
5. Aim to do 3-4 sets with 8-12 reps

5. Stomach

When asked if we should strengthen the abdominal muscles, we answer definitely yes. Why? Abdominal muscles are involved in maintaining correct posture, additionally, contribute to maintaining safety when performing other exercises or daily activities.

Keeping the right posture will force the abdominal muscles to work in every exercise. 

Here are 2 exercises that will work your abdominal muscles:

The Plank

1. Start by getting into a push up position and then position yourself onto your forearms
2. Engage your core and keep your body straight form head to heels
3. Hold the posture for 20-60 seconds
4. Remember to breath and not let your heels sag

An Ab Crunch

1. To begin lay on your back, feet on the floor, hip-width apart
2. Place your hands behind your head, engage your core and lift your shoulders off the ground
3. Focus on tightening and engaging your abs, hold for 5 seconds
4. Lower back to the starting position
5. Perform 10-50 depending on your fitness level

Combine both these exercises into your workout routine for a flatter more toned stomach. Remember, consistency is key!

6. Legs 

Squats

Squats are one of the best exercises you can do as it work your legs as well as you core, back, and whole body depending on how you do it.

1. Start by holding your dumbbells by your sides, one in each hand
2. As you lower down, act as though you are about to sit on a chair 
3. Keep you head up and don't let your knees pass over your toes
4. Then return to standing position
5. Perform 3-4 sets of 8-12 reps
6. If you are a beginner start with a low weight and gradually build up

Lunges

Lunges are another powerful exercise that targets your hamstrings, quads, and glutes. 

1. Begin in a standing position, feet shoulder width apart
2. Step forward with one leg
3. Lower your hips till both your knees are at a 90 degree angle
4. Your back knee should be slightly off the floor
5. Push off the front foot back to a standing position with both feet about shoulder width apart
6. Then switch legs

Why Squats and Lunges Matter

Performing squats and lunges will give numerous benefits to your overall physique and shape as well as strength, and balance.

Plus these exercises can be done at home with a variety of different weight equipment.

Wrapping Up This Workout Guide

As I wrap up this individual body part and exercises article I think it's important for you to remember that getting in shape takes time and staying committed to reaching your desired body shape is what will get you through the hard work.

Each body part has its own set of exercises that will build strength and shape. So incorporate these exercises into your workout routine to boost your physique and overall health.