Health and beauty takes some effort as we are not all born with perfect genetics. This often means practicing a healthy diet and maintaining a daily (yes daily) work-out regiment. Lately there has been a surge in female gym memberships and in increase in group fitness classes. Unlike the old days of leotards and aerobic classes, group fitness classes today often include weight training, core training and even kickboxing. However some of the most popular exercises today for women focus on core strength, legs and glutes. The trend in female gym memberships has increased by 80% over the last 5 years as more and more women understand the benefits of proper exercise to enhance their strength and beauty.
Of course this is not to imply that women have not always worked hard to maintain their heath, but in the past there was always a reluctance to add weight training to their daily regiment due to the fear of gaining too much muscle. As beauty trends change this has become less of a concern and women today and becoming more involved in strength training and it has proven to be a very positive influence on not only their strength but their overall appearance.
This new trend in weigh training is especially important for fitness models. Even professional fashion models are beginning to hit the gym to improve their overall posture and maintain and tones look. Although many exercises, in regards to weight training, are the same for men and women, some exercises are almost exclusively for women. These exercises mostly focus on the glutes, inner and outer thighs, and specific core training.
Chady, a fitness expert was asked about the subject of weight training for women and her response was rather cheeky (pun intended), “Let’s get one thing clear: It’s all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it’s at. A bodacious booty is essential to a good physique-and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed-and “liked”-body part on social media. There’s just something magical about a beautiful butt!”
When focusing on core and glute training there are 5 top exercises that can help you achieve the look you are seeking. This is not only helpful for fitness models, but people in general that wish to increase their strength and appearance.
Squats: Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.
Weighted walking lunges: These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.
Barbell hip thrusts: The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts. Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes. Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top.
Stiff leg dead lifts: To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo-feet wider than shoulder-width apart and slightly pointed out-to switch things up. Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.
Spilt Squats: With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes. With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.
Probably one the most difficult tasks in any of these exercises is the will to do them regularly. It is important to make your fitness goals part of your everyday life and not just a passing trend. There is an increasing field of modeling jobs for fitness models and maintaining a high level of fitness will not only benefit your health but help you land some awesome and fun modeling jobs!