Mostly arms today. I need to find some good "leg day" stuff. My lower body is in need of some attention.
Are you doing these at home or at the gym? With or without weights?
One important consideration is that women tend to be quad dominant in general. That can lead to problems with the knee because the quads pulling on the knee are not counterbalanced by other muscles. that are also supposed to be pullling on the knee. So make sure that your exercise is balanced with an exercise for the posterior chain as well as quad exercises.
For beginning, I would suggest bodyweight versions of these exercises. You can keep them all as you improve by adding weights or resistance bands. I also transitioned to deadlifts in place of hamstring curl, but you need barbells or heavy dumbbells for those,
Bodyweight squats to start, then start holding weights and doing them after you are sure your form is perfect. Quads tend to dominate on squats. This exercise is number one because it is so functional.
Hamstring curl . You can do these on a Swiss ball (one of the big exercise balls which you can get at Walmart for about $10. ) You can also use a chair to prop your feet. This particularly targets the hamstrings up the back of your thighs.
Bridge (make sure you squeeze glutes at the top)
Clamshells (work the glutes and outer thighs---again balances the forces on the knee. Start with bodyweight and add a resistance band. Squeeze your glutes as soon as you start the upward movement.
Lunges are another great exercise.
There are a lot of good videos on Youtube. Girls Gone Strong has very good videos of many exercises. Watch a few until you think you have the key points. Then have someone videotape you. If you're like me, you'll be surprised at some things you see in the video!
Or: invest in a couple sessions with a trainer just until you get the form down.
Edited by Laurie4b, 19 May 2017 - 05:44 AM.