Muscle building isn't just for men. In recent years, more women have embraced strength training, recognising its benefits for overall health, bone density, and aesthetics. Many female celebrities have also turned to specific muscle-building exercises to achieve leaner, more toned physiques. Let's dive into the go-to exercises that women with muscle swear by and the celebrities who champion them.
1. Squats
Benefits: Squats primarily target the quadriceps, hamstrings, and glutes. They also engage the core, making them a full-body exercise.
Celebrity Fans: Jennifer Lopez and Jessica Biel are known for their squat routines, which contribute to their toned legs and firm glutes.
2. Deadlifts
Benefits: Deadlifts work the entire posterior chain, including the hamstrings, glutes, and lower back. They also engage the core and upper back.
Celebrity Fans: Gal Gadot, who played Wonder Woman, incorporated deadlifts into her training regimen to build strength and endurance.
3. Push-Ups
Benefits: Push-ups target the chest, shoulders, and triceps. They also engage the core, making them an excellent upper body exercise.
Celebrity Fans: Meghan Markle has mentioned push-ups as a staple in her fitness routine, helping her maintain upper body strength.
4. Pull-Ups
Benefits: Pull-ups primarily target the back muscles, especially the latissimus dorsi. They also work the biceps and shoulders.
Celebrity Fans: Zoe Saldana, known for her roles in action-packed movies like "Guardians of the Galaxy," relies on pull-ups to sculpt her upper body.
5. Lunges
Benefits: Lunges are excellent for the quadriceps, hamstrings, and glutes. They also improve balance and stability.
Celebrity Fans: Gwyneth Paltrow has often been spotted doing lunges, attributing them to her lean legs.
6. Planks
Benefits: Planks are a core-strengthening exercise that also engages the shoulders, chest, and back.
Celebrity Fans: Shakira, with her iconic belly dancing moves, incorporates planks into her routine to maintain core strength.
7. Dumbbell Rows
Benefits: This exercise targets the upper back, particularly the rhomboids and trapezius. It also works the biceps.
Celebrity Fans: Halle Berry often shares her workouts on social media, with dumbbell rows being a frequent feature for upper body strength.
8. Bicep Curls
Benefits: As the name suggests, bicep curls target the biceps, helping to sculpt toned arms.
Celebrity Fans: Michelle Obama, known for her impressive arms, has been known to include bicep curls in her fitness regimen.
9. Tricep Dips
Benefits: Tricep dips specifically target the triceps, combating the dreaded "bat wings" many women want to avoid.
Celebrity Fans: Jennifer Aniston, always in impeccable shape, uses tricep dips to maintain her toned arms.
10. Box Jumps
Benefits: Box jumps are a plyometric exercise that boosts cardiovascular health, leg strength, and agility.
Celebrity Fans: Kate Upton incorporates box jumps into her routine, enhancing her athletic prowess and leg power.
