Strength Exercises for Women To Lose Weight

Chest Presses

Dr. Bohl instructs us to begin by working on our upper bodies with the first two exercises, which target our "push" muscles.

Chest Presses

The triceps are used in both the chest press and the shoulder press, although other muscle groups are also worked.

Shoulder Presses

Holding a dumbbell in each hand, raise the weights to shoulder height. 

Shoulder Presses

Keep your hands out in front of you. Holding the dumbbells at shoulder height, core engaged, push arms straight above until they are almost locked.

 Rows

Dr. Bohl recommends continuing with the upper body by doing the following two exercises, both of which target the 'pull' muscles.

 Rows

The biceps are worked by both the row and the lat pulldown, while the other upper back muscles are worked to varying degrees.

Lat Pulldowns

Get seated at the machine and put your thighs beneath the pad so you can execute lat pulldowns. 

Lat Pulldowns

Keep both of your ft firmly on the ground. Put your hands outside of shoulder-width apart and grab the bar with an overhand grip.

Crunches

The starting position for crunches is on one's back, with the knees bent and the feet flat on the floor.

Crunches

Make a 'V' with your hands behind your head. Crunch up gently, keeping your chest open, and then lower yourself back to the floor.

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