Blog Layout
Sculpt and Strengthen: Chest and Ab Workout for Women
Chest Workout: Build Strength and Definition
The chest exercises are aimed at activating your pectoral muscles while also strengthening the shoulders and arms. Each exercise is performed in sets of 4 with 8-10 reps, giving you the opportunity to focus on building strength while maintaining proper form. Here’s how each movement contributes to your chest training:
1. Chest Press
- Why It’s Great: The chest press is a staple move in any chest workout. It engages the entire pectoral region, helping to build muscle mass and definition in the chest.
- Form Tip: Keep your feet flat on the floor and your upper back pressed against the bench. Lower the bar slowly to your chest and push up with control, ensuring your elbows are not flaring out too wide.
2. Push-Ups
- Why It’s Great: A classic bodyweight exercise that works the chest, triceps, and core, push-ups are an excellent way to build upper body strength and endurance.
- Form Tip: Keep your body in a straight line from your head to your heels. Lower your chest all the way to the floor and push back up without letting your hips sag.
3. Cable Flys (Low to High)
- Why It’s Great: This exercise isolates the chest muscles and allows you to work from a different angle, focusing on the upper chest for improved cleavage and definition.
- Form Tip: Start with the cables at the low position and pull them upwards, keeping a slight bend in your elbows. Focus on squeezing your chest at the top of the movement.
4. Cable Flys (High to Low)
- Why It’s Great: This variation targets the lower portion of your pectorals and helps create overall chest symmetry (improving the cleavage!).
- Form Tip: Begin with the cables high above your head, then bring them down towards your hips, crossing them slightly in front of you for maximum contraction in your chest.
5. Cable Mid Fly
- Why It’s Great: The mid-fly hits the centre of the chest, helping to develop full pectoral muscle engagement and definition.
- Form Tip: Stand tall and pull the cables directly in front of you, focusing on squeezing your chest at the peak of the movement.
6. Overhead Pull
- Why It’s Great: The overhead pull works the shoulders and chest simultaneously, helping to improve upper body strength and posture.
- Form Tip: Hold the cable with both hands, pull it overhead, and keep your core tight to prevent any lower back strain. Focus on slow, controlled movement.
7. Chest Press (High to Low Push)
- Why It’s Great: This variation of the chest press helps target the lower part of the chest and strengthens the entire pectoral region.
- Form Tip: As you push the bar down towards your body, maintain a neutral wrist position and ensure you’re driving from your chest, not your arms.
Ab Workout: Tone and Strengthen Your Core
After focusing on the chest, it’s time to move on to your abs! The following exercises will engage the entire abdominal area, from the upper and lower abs to the obliques, helping to tone and define your midsection. These exercises can be done either for 10 reps or for 30 seconds, depending on the intensity and your fitness level. Here's a breakdown of the best ab exercises:
1. Cable Wood Chop
- Why It’s Great: This dynamic move targets the obliques and core, helping you develop rotational strength and improve waist definition.
- Form Tip: Grab the cable with both hands and twist your torso while keeping your hips squared. Perform the movement slowly and with control to fully engage the abs.
2. Torso Twist
- Why It’s Great: Torso twists are another excellent way to target the obliques and help define the sides of your midsection.
- Form Tip: Sit or stand tall with a straight spine, and twist your torso to each side while keeping your core engaged.
3. Hanging Leg Raise
- Why It’s Great: This exercise focuses on the lower abs and helps build strength and definition in the entire abdominal region.
- Form Tip: Hang from a bar, then raise your legs up toward your chest while keeping your body straight. Engage your core to lift your legs rather than swinging.
4. Hanging Knee Crunch
- Why It’s Great: A great alternative to the hanging leg raise, the knee crunch focuses on the lower abs while also engaging the hip flexors.
- Form Tip: From the hanging position, pull your knees toward your chest, ensuring your abdominal muscles do most of the work.
5. Seated Knee Ups
- Why It’s Great: This exercise isolates the lower abs and is effective for targeting the lower portion of the abdominals.
- Form Tip: Sit on the edge of a bench or a mat, then raise your knees toward your chest while keeping your core engaged.
6. Single Leg Knee Ups
- Why It’s Great: This move works each side of the lower abs individually, helping to increase muscle engagement and control.
- Form Tip: Similar to seated knee-ups, but raise one knee at a time while keeping your body stable and your core tight.
7. Leg Raises
- Why It’s Great: Leg raises focus on the lower abs and help to build a strong, toned core.
- Form Tip: Lie flat on your back and lift your legs up towards the ceiling while keeping your back pressed to the floor. Avoid swinging your legs and focus on controlled movement.
8. Air Bicycles
- Why It’s Great: Air bicycles are an excellent way to work both the upper and lower abs, as well as your obliques.
- Form Tip: Lie on your back, lift your shoulders off the ground, and pedal your legs as if you’re riding a bike, while twisting your torso to bring your elbow towards the opposite knee.
9. Seated Wipers
- Why It’s Great: This exercise is great for targeting the obliques and building rotational strength.
- Form Tip: Sit on a bench or mat with your legs extended and move your legs from side to side.
Maximize Your Results
- Nutrition Matters: Building muscle requires a slight calorie surplus with adequate protein intake. Aim for 1.6–2.2g of protein per kg of body weight daily.
- Mind-Muscle Connection: Focus on feeling each movement in your back muscles to enhance activation.
- Progressive Overload: Gradually increase weights or reps to continue seeing progress.
Take the Next Step!
If you loved this workout, check out my Beginner's Guide to Fitness for more workout tips, meal plans, and everything you need to start your fitness journey.
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Chest Press | 4 | 10 | Barbell/Smith/DB |
| Push Ups | 4 | 10 | Bodyweight |
| Cable Flys | 4 | 10 | Cable/Handle |
| Overhead Fly | 4 | 10 | Cable/Rope |
| Chest Press | 4 | 10 | Dumbbells |
| Cable Wood Chop | 2 | 10 | Cable/Rope |
| Torso Twist | 2 | 10 | Cable/Handle |
| Hanging Leg Raise | 2 | 10 | |
| Hanging Knee Crunch | 2 | 10 | |
| Seated Knee Ups | 2 | 30 sec | |
| Single Leg Knee Ups | 2 | 30 sec | |
| Leg Raises | 2 | 10 | |
| Air Bicycle | 2 | 10 | |
| Seated Wipers | 2 | 10 |
Would you like support with this workout?
Or maybe you would like something specifically designed for you and the equipment you have available?
Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
Together, we’ll make it happen!
Five-Spice Pork Chops with Pumpkin Sauce: A Savoury, Comforting Meal
Easy Fluffy Cottage Cheese Pancakes
Real fitness is about making small, manageable changes that fit into your life in a sustainable way. For women over 40, these changes are especially powerful, and I want to show you how simple it can be to start your journey.
Getting started with exercise can feel overwhelming, especially if you’re not sure where to begin with proper form or which exercises will give you the best results. For women and particularly those new to the gym or returning after a break, mastering a few foundational movements is a great way to feel empowered, build strength, and see progress.
If you’re just starting your fitness journey, you might be wondering where to begin, especially if you're over 40. This is the perfect time to prioritise a workout plan that supports lasting health, strength, and energy. A balanced exercise routine, focused on building muscle and improving bone strength, can have huge benefits, especially at this stage of life.
Are you a woman over 40 looking to kickstart your fitness journey but feeling overwhelmed by where to begin? Look no further! Our comprehensive beginner's guide is specifically crafted to empower women like you to embark on a transformative path to health and vitality.
Many women find that building muscle and strengthening bones through strength training has lasting benefits that cardio alone can’t offer. This workout plan is designed to maximize strength, promote muscle mass, and boost bone density, giving you a plan to feel your best at any age.
For women over 40, the journey to health and fitness can look a bit different than it did in their 20s or 30s. The body changes, metabolism feels like it slows down, and hormones shift, but with the right approach, fitness after 40 can be transformative, sustainable, and completely life-enhancing. Helping you feel strong, sexy and confident.
Ready to level up your leg day? This advanced leg workout is designed for serious fitness enthusiasts looking to build strength, definition, and power in the lower body.
Are you looking to strengthen your back, arms, and core while building lean muscle? This Pull Workout is designed specifically for women who want to improve their overall strength, posture, and muscle tone through targeted exercises.
Ready to tone your legs and build a stronger, more defined booty? This leg and glute workout is perfect for women who want to shape and strengthen their lower body using only cable machines! Cables provide consistent tension, helping you target every muscle for toned legs and a round, firm booty.
Is it possible to get in shape in your 40s? Absolutely! Discover my journey to fitness in my 40s and learn realistic, empowering steps to reclaim your health, strength, and confidence—no quick fixes, just sustainable change. Dive into the blog for tips, encouragement, and programs designed to support your journey. Start feeling your best at any age!
Wondering how to get fit after 40? I’ve been there! Starting my fitness journey later in life, I know how intimidating it can feel—but it’s never too late to transform your body and mind! In my latest blog, I’m sharing my personal journey and practical tips on setting realistic goals, building strength, and nourishing your body for sustainable, long-term results. 💪✨
If you’re a woman over 40 looking for guidance, check out my free Starter Guide to kick-start your fitness journey, or dive into one of my programs like the Lean Muscle Program or Metabolic Reboot Program designed specifically to support you every step of the way.
👆 Link in bio to read the full blog and start your fitness transformation with Supero Fitness.
The Vital Gut Reset Program is designed for women struggling with food intolerances, sensitivities, or allergies. This comprehensive program uses an elimination diet to improve digestive health, boost energy, and restore hormonal balance. It includes step-by-step guides, food lists, and questionnaires to help identify and manage intolerances, promoting long-term well-being. Download now!
Struggling to lose weight despite all your hard work? You’re not alone. If you’ve been dieting and working out but still not seeing the results you want, your metabolism could be the key to unlocking your progress. Welcome to The Metabolic Reboot Program
Unlock your best self with our Women's Fat Loss Program! Designed specifically for women, our comprehensive guide includes step-by-step action plans, nutrition guides, macro calculators, meal planning, workout plans, and delicious recipes. Achieve sustainable weight loss with expert advice, user-friendly tools, and community support. Join today and start your transformation!
Discover the power of progressive overload training—a proven method to continuously challenge your muscles and avoid fitness plateaus. Learn how increasing weight, sets, or workout intensity can lead to greater strength and muscle growth. Ideal for women looking to achieve a lean, toned physique, this blog provides practical tips to keep you motivated. Dive in and start your journey towards a stronger, fitter you today!
How to Build Lean Muscle For Women
aims to provide a comprehensive and actionable framework for women over 40 to enhance their immune health and overall well-being.
Discover The Cleanse & Detox Program tailored for women over 40! Reset your metabolism, boost energy, and detox naturally with our 4-week plan of nutrient-rich meals.
Welcome to our comprehensive Menopause Digital Program, designed to support and guide you through this significant life transition. Our program features a Step-by-Step Guide on Understanding Menopause, Myth Busting to dispel common misconceptions, a Detailed Action Plan, a 12 Week Training Plan, Lifestyle Advice, a Supplement Guide, a Recipe Pack with delicious meal options, and a Self Care Checklist. Empower yourself with knowledge, practical strategies, and resources to embrace menopause with confidence and well-being. Join us and start your journey to a healthier, happier you.
Unlock Your Fitness Potential: Beginner's Guide for Women Over 40
Discover the ultimate beginner's guide tailored for women over 40, designed to kickstart your fitness journey with confidence. Learn why this comprehensive program is perfect for beginners starting a fitness plan, providing step-by-step guidance on nutrition, customizable workout plans, and essential tools like a calorie calculator and MyFitnessPal guide. With expert insights on getting fit over 40 and adapting workouts to your lifestyle, this program empowers you to achieve your health goals and embrace a vibrant, active lifestyle.
Don't miss out, join in today!
Join our email list to receive info on Fitness tips, Recipes, Training Programs & Workouts.
All Digital Downloads are Non Refundable