Weight Lifting Muscle Isolation Tips

Many years ago when I was in Varsity cheer we had to take a "cheer class" and it was actually for credit. It seemed like a hodgepodge class but turned out to be one of the best ones I've ever taken. We had nutritionists, trainers, aerobics instructors, and college athletes come and talk to us about healthy living, training etc.

Now, I'm completely surprised by how many girls don't know how to properly lift weights. Sure, the instructions on the machines tell you how to work it, but it doesn't tell you how to avoid that masculine football player neck! Here are some amazing tips I learned from that class that help isolate the right muscles, and keep your body sexy and feminine!

Muscle Isolations for General Exercises

Pinch the Pencil!


Imagine a pencil is placed on your spine and you have to hold it in place. To do this, you have to "squeeze" it with your shoulder blades. Your shoulders should be down and back, your chest out, and your head up!

Pinch the Penny!!

Want an ass like this one? Of course you do! And you can get it by simply "Pinching the Penny." Cheerleaders are familiar with this saying, they yell it often while stunting. The idea is, you have an invisible penny in between your (pardon my french)  butt cheeks. The goal is to keep the penny in between your butt cheeks without falling out. To achieve this you simply squeeze. Do this while doing EVERYTHING!!! Walking, running, squats, dips, EVERYTHING, pinch those cheeks! You'll have a bikini ready ass in no time.






More Specialized Muscle Isolation Tips

Lateral Pull Downs

Place your hands on the bar right at the curve. I find that it helps to lift my pinkys to keep the right muscles isolated. Lean back a little. Keep your chest out, Pinch the pencil, and bring the bar to your chest. Do not bring it all the way back so that the weight hits the ground- this will cheat your workout! Keep your muscles working the entire time!

Lying Hamstring Curls

This exercise absolutely kills me! But the results are amazing. While doing this one, press your hips into the bench, have the bar right between the heel and the start of your calves. Squeeze your glutes so hard that if someone were to come by and poke your butt, it would be as hard as a rock. Lift your legs up to make a 90 degree bend, while doing this, make sure you butt and pelvis is glued to the bench and still as hard as a rock. If you have a workout partner, ask them to poke you. My coach used to do this to us and it really helped to keep the muscles isolated!

-Don't have a machine? Use a stability ball instead!

Sitting Hamstring Curls

Alternate your workouts- if you did lying hamstring curls Monday, do sitting hamstring curls on Tuesday!

The principle is the same, grab the handle bars to keep yourself glued to the bench, pinch that penny and keep your glutes as hard as a rock! Extend your legs and pause! The pause is important if you want to get the most out of your exercise. Take it back down, slow and controlled, but not all the way. Don't let your muscles relax until you are finished with your rep!