The Body For Life For Women diet was created by Pamela Peeke as a woman-focused version of the Body For Life Diet. This diet incorporates concepts like menopause, PMS and pregnancy into the Body For Life Diet. Peeke provides a 12-week program that incorporates three exercise plans–10-, 20- and 30-minute programs that are designed for women of all ages. The exercises will help women sculpt muscle, weight train, and lose body fat through cardiovascular exercises. The 10-minute session is a quick cardio session that includes jumping jacks, squats and side steps. The other sections include both an upper and lower body workout. The only equipment you will need to complete the Body For Life For Women exercises are a pair of dumbbells, a mat and a chair. Below are several exercises for both the upper and lower body portions of the Body For Life For Women diet.
Exercise #1: Side Leg Lift
Begin by lying on your left side on a mat with your legs stretched out straight behind you. Your right leg will be on top of your left leg. Slightly bend your knees. Straighten your left arm over your head and rest your head on the arm. Your right arm will be bent, with your palm on the floor in front of your chest for support. Keeping your knees bent, raise your right leg until your foot is shoulder height. Lower back to beginning. Complete 10 repetitions, then switch sides.
Exercise #2: Back Extension
Start this exercise by lying on your stomach with your forehead on the floor, your arms stretched out straight in front of you with palms down and your legs straight behind you. Keeping abs pulled in, lift your right arm and left leg at the same time. Lift them a couple inches off the floor. Hold this for five seconds and then return to the start. Repeat with left arm and right leg. Continue to alternate for 60 seconds.
Exercise #3: Wall Push-up
Stand a few feet away from a sturdy, flat wall. Place your palms flatly on the wall, wider than shoulder width apart. Bend your elbows and lean into the wall. Press yourself away from the wall by straightening your arms. Complete 12 repetitions.
Exercise #4: Concentration Curl
To target those biceps muscles, hold a dumbbell in your right hand and sit on the edge of a bench or chair. Place feet a few inches wider than hip width. Leaning forward from your hips and place your right elbow against the inside of your right thigh, just before your knee The weight should hang down to near your ankle. Bend your elbow and curl the dumbbell up towards your shoulder. Slowly return to the beginning. Complete 10 repetitions and then switch arms.
To help achieve a flat stomach, lie face down with your knees bent, legs touching and arms underneath your body. Support your body with your elbows bent 90-degrees directly under you shoulders, hands clasped under your face. Curl your toes and push up onto the balls of your feet. Your body should now form a straight line from your neck to your feet. Hold for 30 seconds.