Exercises for Balanced Muscle Tone

Weight lifting glamour muscles such as biceps, back and legs are easier to get excited about working, but a balanced, strong physique requires all the muscle groups to be strong.

Chest muscles for women are one of those muscle groups that seem easy to overlook.  The strongest “push” muscle group in your upper body, chest muscles are important to avoiding problems in the shoulder, upper back, elbow and neck areas. 

The standard chest exercise will always be push-ups.  ‘Standard’ form is no longer typical push-ups.  The core position now includes staggered hands, pike position, side-to-side flye (on paper plates or just moving your arm over), and even plio though those are difficult. 

Using dumbbell weights or tubes, you can cycle through one-arm incline press, one-arm incline flye, standing one-arm resistance band press, one-arm resistance band flye (keep core strong through this one), and push-ups on weighted balls.

Imbalanced muscle zones can increase risk of injury in that and other muscle groups.  Keep an exercise diary and make 1, 2, 4, and 6 week strength training plans.

Exercise Diary:

day off

Food Diary:

  Breakfast-

1 whole wheat English muffin, 'clean' eggs benedict ( low-fat hollandaise, 1 tbsp.) (324 cal)

A.M. Snack-

12 organic, roasted, no salt almonds (105 cal)

2 prunes (80 cal.)

Lunch-restaurant

salad - 4 oz. chicken, 1 1/2 cup spinach, 1/2 cup beets, 1/4 cup cucumber , 4 cherry tomato, sunflower seeds (1 tbsp.) (330 cal. approx.)

1 piece whole wheat bread ( 100 cal)

P.M. Snack-

1 container Greek yogurt - 0 % fat (130 cal)

1/4 cup blueberries/blackberries (30 cal)

Dinner-

4 oz. tuna steak (260 cal)

1 cup spaghetti squash, shaved fresh parmesan (40 cal)

shallots, rosemary EVOO, saute’ with asparagus (140 cal)

1 cup homemade bean soup ( 230 cal)

Dessert-

Non-fat chocolate pudding (60 cal)

TOTAL CALORIES- 1789

pushup

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