I used to be teased about my flat butt when I was younger. Thanks to squats, kettlebell swings, lunges and deadlifts, I now get compliments about it being well defined!
What's your answer to the picture/question below? Of course, it’s quite obvious because the result on the left is a man but a lot of women are still worried about bulking up if they lift weights. Recently, I saw someone comment along the lines of, "I'm not going to lift weights because I don't want to get muscular and look like a man".
I hear this a lot this is why I am taking the time out to share this article and respond with a detailed explanation. Women have almost 20 times less testosterone than men, which of course means that we cannot gain muscle like they do! Strength training is not just about lifting heavy free weights (dumbells, barbells, kettlebells), it also includes bodyweight training (pushups, planks, etc).
Strength training, if not part of your routine already, should be included at least once a week. I get my clients to do it twice a week and they've all reaped the rewards. People usually need proof, so my clients needed some convincing in the beginning and I show them some videos of women in very desirable shape lifting weights. I also tell them how heavy I lift which helps as they are able to see that I'm not bulky, muscular or manly.
There are enough reasons to add strength training to your routine. Not only will your body burn fat quicker thanks to an increase in metabolism, you will also notice a difference in the shape of your body. I'm confident enough to say I feel sexier thanks to the shapely butt, toned arms and legs and defined abs I've achieved from strength training (and eating well of course!). It also reduces the risk of heart disease, diabetes and high blood pressure. And it’s great for healthy bones.
Are you convinced now?
Any exercise routine requires a good balance of cardio including High Intensity Interval Training (HIIT), strength and flexibility/mobility (e.g. Yoga). I usually recommend 1‐2 strength sessions, 1‐2 cardio/HIIT sessions and at least one mobility/flexibility session per week.
Are you ready to get stronger and sexier? Here’s a quick core strength workout to get you started.
- Do these two exercises back‐to‐back, then rest for 30 seconds
- Elevating your legs, as shown above (you can use a stool) makes this workout more challenging
- Start with your feet on the floor if you’re a beginner, both exercises can be done on your knees as a regression
- Repeat 2‐3 times
- Start in high plank position (the top phase of a press-up)
- Squeeze your butt, keep your legs straight and focus on not letting your hips sag towards the floor
- Lift one hand off the floor and tap your opposite shoulder, return it to the floor and repeat on the other side
- Do this a total of 10 times
- Lie face down on the floor, get your elbows on the floor and lift your body off the floor
- Keep your legs straight and don’t let your hips sag or let your lower back dip. Hold for 30 seconds
- If you’re elevating your legs, place your feet on the box/stool before lifting your body off the ground
Be free, enjoy and get your sexy on!
Author: Adura Odesanya