8 Best V-Taper Exercises For Women

V Taper Exercises

The V-Taper is a physique that accentuates a small waist by initially drawing attention to a pair of broad shoulders and a wide back. This classic look used to be identified with males who best represented the stereo-typical, hero-like build like Brad Pitt in “Fight Club”, Chris Evans in “Captain America” and Alex Skarsgard in “Legend of Tarzan”.

But over the last few years, the V-taper has become the preferred look of the most admired female physiques in the world. Among the best examples of popular women with the V-taper look are actresses Jessica Biel, Sofia Vergara, Jennifer Aniston and athletes Melanie Adams (pole vault), Lindsay Vonn (skiing) and Eugenie Bouchard (tennis).

How To Get The V-Taper Look

In order to develop the V-Taper, you should do exercises that focus on the following body parts:
• Shoulders
• Back
• Arms
• Abs
• Glutes
• Legs

You should choose exercises that allow greater isolation, a full range of motion and require absolute control of every repetition.

Here are 8 exercises that can help you get a V-Taper:

1. Squats – This is the best exercise for toning up your thighs, hamstrings and glutes. It also helps tighten your abs and strengthens your lower back. Squats make you work hard which increases metabolism. Studies have shown that squats burns off more body fat than running!

2. Back Extensions – If you want to get the sexy curve on the lower back that Jessica Biel is known for, back extensions are the best exercise for the job. It also firms up your hamstrings and glutes.

3. Close Grip Lat Pulldown – Contrary to popular belief, the close grip lat pull down is better than the wide grip version because you have a longer range of motion. A close grip works the outer lat muscles and it allows you to pull your elbows further inward for a stronger contraction in the middle back.

4. Assisted Pull Ups – This is a safer version of the traditional pull up. Because you can adjust the level of resistance, you will be able to do more reps in good form and change angles to hit specific areas of your back.

5. One Arm Dumbbell Row – If you want to build a nice back, you have to do rows. The one-arm dumbbell row enables you to focus better on each rep. You get a deeper stretch at the bottom and a stronger contraction at the top of the row with a dumbbell than a barbell.

6. Seated Dumbbell Press – This is a great exercise for shaping all 3 heads of your shoulders: lateral, posterior and frontal. You can change the angle of the press to target lagging areas. For example, by raising the pinky higher than the thumb, more emphasis will be placed on the lateral heads.

7. Face Pulls – The posterior heads are hard to target because these are small muscles. Face Pulls are the most effective exercise for hitting the posterior heads because the pathway follows its basic function: to pull the shoulder blades back.

8. Cable Lateral Raise – Dumbbell Side Lateral raises are a popular exercise to “cap” the outer head of the shoulder. But using cables have the advantage of constant tension throughout the rep.

Sample V-Taper Program For Women

In this program, we will focus only on exercises 3 to 8. You should always do Squats and Back Extension during leg day.

For this program, use a weight that you can comfortably handle to complete the prescribed number of reps. Always use good form and precise technique to get the best results.

Keep your rest periods to no more than 1 minute between sets and 2 minutes between exercises.

1. Close Grip Lat Pulldown – 3 sets x 10 reps
2. One-Arm Dumbbell Row – 3 sets x 10 reps
3. Face Pulls – 2 sets x 15 reps
4. Seated Dumbbell Press – 3 sets x 10 reps
5. Assisted Pull Ups – 2 sets x 15 reps
6. Cable Lateral Raise – 3 sets x 10 reps

Before you exercise, warm up with 10 minutes of dynamic stretching. Perform arm circles for 30 reps going forward and back to prime the rotator cuff which is highly susceptible to injury. Pyramid up in weight until you are confident of handling the working sets.

At the end of the session, do at least 10 minutes of static stretching to encourage blood flow, improve flexibility and initiate the recovery process.

The No Excuses Workout - 12 Best Dumbbell Exercises For Busy People

Best Dumbbell Exercises

If time is a deciding factor in whether you get to put in sets and reps in the gym, one of your best options is to workout using dumbbells.

There are 5 benefits to training with dumbbells:

• Handling dumbbells requires greater stability and balance which means more muscle groups are involved in the exercise.

• Dumbbells provide a greater range of motion compared to a barbell. This leads to better development and improved flexibility.

• With dumbbells, you’re not limited to linear exercises. You can perform exercises that involve rotational and lateral movements.

• They’re safer to work with. If you cannot complete a rep, just drop the dumbbell.

• It’s easier to move dumbbells around and they don’t occupy much space to work with.

In fact, if work in the office gets in the way of your workouts in the gym, you can simply buy 2 pairs of dumbbells of varying weight and exercise in your own home.

12 Best Dumbbell Exercises

You can get a whole body workout with just dumbbells. It can be quite challenging to workout with dumbbells because it will create shifts in body weight from time to time.

Here are 12 dumbbell exercises you can use to train the entire body:

1. Bulgarian Split Squat – Thighs, hamstrings, glutes, calves, abs
2. Dumbbell Romanian Deadlift – Hamstrings, glutes, lower back
3. Dumbbell Step Up – Thighs, glutes, hamstrings, calves, lower back, abs
4. Dumbbell Lunges – Thighs, glutes, hamstrings, calves, abs
5. Dumbbell Swing – Lower back, upper back, hamstrings, abs, shoulders
6. Dumbbell Squat Press – Thighs, glutes, hamstrings, abs, lower back, shoulders, triceps
7. Bent Over Dumbbell Row – Middle and lower back, rear shoulders, traps, biceps, forearms
8. Dumbbell Bench Press – Chest, shoulders, triceps
9. Incline Dumbbell Press – Upper chest, shoulders, triceps
10. Seated Dumbbell Press – Shoulders, upper back, triceps
11. Alternate Dumbbell Curl – Biceps, forearms
12. Tricep Extension (Standing) – Triceps, front shoulders

Sample Dumbbell Workouts

Exercising with dumbbells can be fun because you can come up with interesting variations.

You can do a straight sets program to have better focus on each muscle group or use complexes if your goal is to burn off body fat.

I.  Straight Sets Workout: Rest for 1 minute between sets and 2 minutes between exercises.

Monday – Lower Body

1. Dumbbell Split Squat – 4 sets x 10 reps
2. Dumbbell Romanian Deadlift – 4 sets x 10 reps
3. Dumbbell Step Up – 4 sets x 10 reps

Tuesday – Upper Body

1. Bent Over Dumbbell Row – 4 sets x 10 reps
2. Dumbbell Bench Press – 3 sets x 10 reps
3. Tricep Extension (Standing) – 2 sets x 10 reps

Thursday – Lower Body

1. Dumbbell Squat Press – 4 sets x 10 reps
2. Dumbbell Lunges – 3 sets x 15 reps
3. Dumbbell Swing – 3 sets x 15 reps

Saturday – Upper Body

1. Incline Dumbbell Press – 3 sets x 10 reps
2. Seated Dumbbell Press – 3 sets x 10 reps
3. Alternate Dumbbell Curl – 2 sets x 10 reps

II. Dumbbell Complexes

Monday:

Instructions: 10 reps per exercise; no rest in between exercises for a total of 4 intervals. Keep your rest periods between intervals to 2 minutes.

1. Dumbbell Squat Press
2. Dumbbell Swing
3. Bent Over Dumbbell Row
4. Dumbbell Bench Press

Wednesday:

Instructions: Superset 2 exercises; no rest during supersets. You can rest up to 2 minutes before proceeding to the next superset.

1. Lower Body Superset – 3 supersets x 10 reps
• Dumbbell Split Squat
• Dumbbell Romanian Deadlift

2. Upper Body Superset – 3 supersets x 10 reps
• Incline Dumbbell Press
• Seated Dumbbell Press

3. Arms Superset – 2 supersets x 10 reps
• Tricep Extension (Standing)
• Alternate Dumbbell Curl

Friday:

Instructions: Time Under Tension; 30 seconds per exercise, perform as many reps as possible, no rest between exercises. Perform a total of 4 intervals, you can rest up to 2 minutes between intervals

1. Dumbbell Step Up
2. Dumbbell Swing
3. Dumbbell Lunges
4. Dumbbell Squat Press
5. Bent Over Dumbbell Row

Always warm up properly with dynamic stretches before starting your workouts and warm down with static stretches after each session.

Choose weights that will allow you to perform each exercise in good form. Exercises that involve the larger muscle groups such as legs, back and chest will need heavier weight than arms and shoulders.

If you are exercising from home and you don’t have an adjustable bench, you can replace Dumbbell Bench Press and the Incline Dumbbell Bench Press with the Dumbbell Floor Press.

Instead of Seated Dumbbell Press, you can substitute the standing version or Dumbbell Shoulder Press.

5 Safest Machine Exercises For Seniors

Machine Based Exercises For Seniors

Doctors and scientists continue to look for ways to reverse the ravages of aging. People are trying out the latest diets and supplements or paying for expensive hormone replacement therapy to turn back the clock.

The truth is seniors don’t have to look far for the “Fountain of Youth”. If you want to stand a fighting chance versus Father Time, all you need to do is exercise.

And science has proven that strength training is the best way to do it.

Strength Training For Seniors

Strength training has the following benefits for seniors:

• Improves blood circulation
• Maintains muscle mass
• Strengthens bones and ligaments
• Regulates blood sugar
• Strengthens the heart

Collectively, these benefits reduce the risk of injury, lower the risk of diabetes and heart disease, enhance cognition and prevent memory loss.

Science has further shown that strength training reduces the risk of acquiring dementia and Alzheimer’s Disease.

5 Best Strength Training Machines For Seniors

For seniors, strength training means doing exercises that improve functionality while targeting multiple muscle groups at the same time. Although many seniors are still capable of handling free weights, machines are a safer option.

Machines have safety features and movement is locked in a fixed pathway. This enables seniors to exercise through a full range of motion safely and under control. Of course, a trainer must always be present to supervise and assist.

The best machine exercises for seniors are as follows:

1. Leg Press – There are selectorised versions of the Leg Press which make it easier to adjust the amount of resistance. Leg Press targets the thighs, hamstrings, glutes and hips. Make sure your back is firmly secured on the seatback. Your knee should never extend past your foot at the bottom position.

2. Seated Leg Curl – The seated leg curl is safer than the lying version because there are less shearing forces on the knees. It also follows a more natural pathway which makes it a better exercise to improve functionality.

3. Hammer Strength Row – Seniors typically suffer from neck and shoulder pain. The Hammer Strength Row not only builds the back muscles but also the smaller and harder to hit supraspinatus and infraspinatus muscles which reduce the risk of having shoulder and neck problems.

4. Smith Machine Deadlift – The Smith Machine allows seniors to safely engage in the best exercise for strengthening the back, the Deadlift. You can adjust the range of motion starting from a point 10cm below the knees. At this angle, the back should be at 70 degrees which places the senior at his strongest and safest position to lift.

5. Hammer Strength Chest Press – This machine will strengthen the chest, shoulders and triceps. The Hammer Strength Chest Press will improve functionality better than the Bench Press.

Sample Strength Training Program For Seniors

This program can be used for 3 workouts per week. Work volume and intensity should be adjusted as follows:

Monday – 3 sets x 15 - 20 reps
Wednesday – 3 sets x 10 reps
Saturday – 3 sets x 8 reps

The trainer should find a weight that the senior can handle comfortably while hitting the target number of reps. All weights used plus performance notes must be tracked and recorded in a log book.

Warm Up:

• Stationary Bike x 10 minutes
• Dynamic Stretches x 10 minutes

Strength Training Routine: Please refer to the sets and reps schedule

• Smith Machine Deadlift
• Leg Press
• Hammer Strength Row
• Hammer Strength Chest Press
• Seated Leg Curl

Warm Down:

• Stationary Bike x 10 minutes
• Static Stretches x 10 minutes

The rest periods will depend on the level of conditioning and fitness of the senior. Generally 2 to 3 minutes between sets and 3 minutes between exercises should be sufficient time for recovery.

Build Your Arms With These 6 Cable Exercises

Cable Exercises For Arms

People love to train arms because you can’t hide them. Whether you wear short or long sleeves, a good set of arms will be noticeable from every angle.

For women, a pair of trim, firm and well-toned triceps and sculpted biceps can turn a simple sleeveless blouse into a conversation piece.

The good news is you don’t need to spend too much time on your arms to see results.

The biceps compose 1/3 of your arm. The other 2/3 is your triceps. Both muscles are involved in other exercises. The primary function of the biceps is elbow flexion. You utilise this function whenever you pull objects toward you. Examples of exercises that involve the biceps are rows and pull downs.

The primary function of the triceps is elbow extension. This happens whenever you push objects away from you. All types of upper body pressing involve the triceps.

Thus, the muscles of your arms are activated whenever you train your back, shoulders and chest. The biceps and triceps are small muscles; they don’t require much stimulation to grow.

Cables are a good way of jumpstarting growth because they generate constant tension. Having been stimulated from previous workouts, arms will respond better to a low volume, high rep program.

Here are the 6 best cable exercises to build your arms:

1. Rope Pushdown – With your knuckles facing out, the emphasis is on the lateral head of the triceps. Rope Pushdowns is a good lead-off exercise because it places less stress on the elbows and provides a safe warm up.

2. Cable Tricep Extension – This exercise hits the long head of the triceps which is responsible for its size. You can perform this exercise lying down, seated or standing up.

3. Reverse Grip Tricep Pushdown – The medial head of the triceps is difficult to hit. Reverse Grip Triceps Pushdowns is the best exercise to target the medial head and rounds out your triceps workout.

4. Cable Bicep Curls – This is a good exercise for building your biceps because it hits both heads and allows you to handle the most weight.

5. Incline Cable Curl – Incline Cable Curl places your arms behind the body and creates a powerful stretch on the long head of the biceps. This is the best exercise for building a high “biceps peak”.

6. Cable Hammer Curl – You cannot complete a good set of arms with weak forearms. The Cable Hammer Curl targets the brachioradialis muscles which are found on the top of the upper forearm and right below the lower biceps.

Sample Arm Workout

If you think your arms are lagging behind or underdeveloped, you can set aside a workout for them. Use a weight that will allow you to complete all the reps in strict form. You should rest only 1 minute between sets and 2 minutes between these arm exercises.

1. Rope Pushdowns – 2 sets x 15 reps
2. Cable Tricep Extension (Standing) – 3 sets x 10 reps
3. Reverse Grip Pushdowns – 2 sets x 10 reps
4. Cable Biceps Curl – 3 sets x 10 reps
5. Incline Cable Curl – 2 sets x 10 reps
6. Cable Hammer Curl – 2 sets x 10 reps

It would be best to train them after legs so they will be fresh and well- rested. You can also split the workouts with biceps after training back and triceps after chest.

Strength Training Exercises For Superman Strength

Strength Training Exercises

The best exercises for strength training must fulfil the following criteria:
1. It must recruit the highest amount of muscle fibres.
2. It must involve the major multi-joint areas in the body. These include the hips, the legs, the shoulder girdle and the back.
3. It must be functional; meaning the exercise can be customised to support a wide variety of physical activity.

Thus, the best strength training exercises will allow you to lift the most amount of weight by putting your body in correct biomechanical positions that recruit the highest amount of muscle fibres.

Studies have consistently shown that the best strength training exercises are the following:

1. Squats

Squats target the largest muscles in your lower body: quadriceps, gluteus muscles, hamstrings and calves. It also engages the entire core section to stabilise your upper body and support the lower back.
Squats have been identified as the best exercise to keep your body in a constant muscle building environment. This is because it has been found to generate the highest amount of oxygen in your blood.

2. Bench Press

The Bench Press is the most popular exercise for building the entire chest. But it doesn’t stop there. With proper technique, the Bench Press will develop your shoulders, triceps and lat muscles.
The core is actively engaged in the Bench Press because you have to stabilise your upper body by tightening the abdominals and anchoring your legs on the floor. In fact more advanced techniques will even develop your legs in the Bench Press!

3. Deadlift

The Deadlift is a total body exercise. While the Deadlift primarily works the large muscles of the back from top to bottom, it also hits the legs, glutes, hamstrings, rear shoulders, forearms, traps and the biceps. The Deadlift also recruits the abdominal muscles to stabilise the lower back.
The Deadlift is particularly challenging because you are literally starting the exercise from a dead stop. It does not have the advantage of the “Kinetic Chain” such as the Squat and the Bench Press where forces are already applied to the bar upon descent.

4. Overhead Press

The shoulder is a ball and socket joint which makes it vulnerable to injury. This is why you should not lift heavy when doing dumbbell lateral exercises.

However the Overhead Press allows you to apply heavier resistance on the shoulders by utilising the shoulder girdle, arms, upper back and the core section to help you press a loaded barbell straight up.
The Overhead Press works the entire shoulder area but with special emphasis on the anterior head of the deltoids. It also hits the upper chest, upper back, traps, triceps and the abdominals which have to remain tight throughout the exercise. 

These strength training exercises are basic and functional. You use these muscles in everyday life and these exercises can be applied to different activities.

They are also effective because there are varieties that will allow you to overload and overcome strength plateaus.

Exercises For Toning Up

Toning Exercises

Body parts which women target for toning are the areas where they tend to deposit more body fat.

These problem areas are as follows:

• Lower/Upper Back
• Thighs
• Knees
• Buttocks
• Hamstrings
• Back Of The Arm
• Below The Navel
• Hips

Women carry more body fat than men by nature so have to often work that little bit harder to lose body fat.

If you want to tone the above areas, you have to choose exercises which specifically target these muscles and require full range of motion.

Here is a list of the best toning exercises for each area and the specific muscles they develop:

1. Squats
• Thighs
• Buttocks
• Hamstrings
• Hips
• Lower Back
• Abs

2. Romanian Deadlift
• Lower Back
• Hamstrings
• Buttocks
• Hips
• Upper Back
• Abs
• Shoulders

3. Dumbbell Lunges
• Thighs
• Buttocks
• Hamstrings
• Calves
• Abs

4.  Leg Press
• Thighs
• Hamstrings
• Buttocks
• Calves

5. Bench Press
• Middle Chest
• Front Shoulders
• Triceps

6. Incline Dumbbell Bench Press
• Upper Chest
• Front Shoulders
• Triceps

7. Face Pulls
• Rear Shoulders
• Upper Back
• Biceps

8. Machine Lat Pull
• Upper Back
• Rear Shoulders
• Biceps

9. Seated Row
• Middle Back
• Rear Shoulders
• Lateral Shoulders
• Biceps

10. Seated Dumbbell Press
• Lateral Shoulders
• Upper Back
• Triceps

11. Tricep Press
• Triceps
• Front Shoulders

12. Alternating Dumbbell Curl
• Biceps
• Forearms
• Front Shoulders

13. Glute Ham Raise
• Lower Back
• Hamstrings
• Buttocks

14. Barbell Hip Thrust
• Hips
• Buttocks
• Hamstrings

15. Plate Twist
• Abs
• Hips
• Lower Back

16. Leg Raises
• Abs
• Lower Back

17. Plank Hold
• Abs
• Hips
• Lower Back
• Shoulders

You can select exercises from this list and group them into upper body and lower body days. Ideally you should workout 4 days a week for best results.

Here is a sample workout schedule:

Monday – Lower Body
1. Squats
2. Dumbbell Lunges
3. Glute Ham Raise
4. Plate Twist
5. Plank Hold

Tuesday – Upper Body
1. Machine Lat Pull
2. Incline Dumbbell Press
3. Seated Dumbbell Press
4. Tricep Press
5. Leg Raises

Wednesday – Rest or Cardio

Thursday – Lower Body
1. Romanian Deadlift
2. 45 Degree Leg Press
3. Barbell Hip Thrust
4. Plate Twist
5. Plank Hold

Friday – Rest or Cardio

Saturday – Upper Body
1. Bench Press
2. Seated Row
3. Face Pulls
4. Alternating Dumbbell Curls
5. Plank Hold

Sunday - Rest

Perform 3 sets of 8 to 12 reps per free weight and machine exercise with 2 minutes rest between sets. Always observe good form and precise technique.

For core exercises, perform 3 sets of 10 to 15 reps except for the Plank Hold where you should do 5 sets of 10 second planks. Your rest period for the abdominal exercises should be 90 seconds between sets.

With consistency, dedication and patience you could have the toned body you’ve always dreamed about!