Discover 7 empowering gym exercises for women, inspired by the world's most stunning athlete.

1. 7  dynamic gym workouts from the reigning world champion female athlete
   1. 1. Squat Kickbacks – Glute Push
   2. 2. Forward Single Arm Reach – Straggered Font Raise 
   3. 3. Wide-Armed Bend – Bentover Rear-Delt Raise 
   4. 4. Seated Cross-Arm Raises – Seated Lateral Raise 
   5. 5. Hip Thrusts – Hip Bridge
   6. 6. Targeted Hamstring Isolation – Hamstring Curl
   7. 7. Single Arm Dumbbell Rotation – Single Arm Latral Raise 

Latorya Watts, the winner of the IFBB New York Pro in 2015, crowned as the epitome of female physique beauty. Explore her daily workout routine for sculpting the perfect figure.

Prior to your workout, acquaint yourself with the various muscle groups of the body for a deeper understanding.

Explore 7 invigorating gym workouts for women crafted by the world champion female athlete

1. Squat Kickbacks – Glute Push

This exercise targets the glutes and hamstrings. 1. Get on all fours with hands on the floor, right leg raised straight back with foot flexed. Place the sole of your foot under the push bar. 2. Push your right foot up, hold for 2 seconds.
3. Slowly return to starting position and repeat for 15-20 reps with 3-4 sets per leg.

1. Reach Forward with One Hand – Staggered Front Raise 

This women's gym exercise targets the front shoulder muscles. 1. Stand straight with the left foot in front of the right. Hold a dumbbell in the left hand, right hand resting on a high bench. 2. Extend the left arm forward parallel to the floor, hold for 2 seconds.
3. Slowly lower and repeat for 15-20 reps with 3-4 sets.

2. Wide-Armed Bentover Raise – Bentover Rear-Delt Raise 

This exercise targets the rear shoulder muscles. 1. Stand upright, feet shoulder-width apart, push hips back and bend forward so the body is close to or parallel to the floor. Hold dumbbells in hands. 2. Slowly raise arms out to the sides and parallel to the floor.
3. Return to the starting position and perform 15-20 repetitions for 3-4 sets.

3. Seated Cross-Arm Raises – Seated Lateral Raise 

1. Seated on a chair, hold a dumbbell in each hand with palms facing each other. 2. Slowly raise arms to the side, slightly bending the elbows.
3. Slowly lower and repeat for 15-20 reps with 3-4 sets

5. Hip Bridge – Hip Bridge

This exercise is similar to the Barbell Hip Thrust and targets the glutes and hamstrings. 1. Position yourself under the bar of the machine. Knees at a 90-degree angle, hands behind the head and elbows extended. 2. Thrust hips upward, hold for 2 seconds.
3. Slowly return to starting position and perform 15-20 reps with 3-4 sets

If you don't have access to a machine, you can substitute with Barbell Hip Thrusts.

6. Hamstring Curl Exercise – Hamstring Curl

This exercise targets the hamstrings and glutes. 1. Lie face down on the machine with your thighs resting on the pad, upper body elevated, back slightly arched, and legs positioned under the push bar. 2. Flex your knees towards your body as close as possible, hold for 2 seconds.
3. Slowly return to the starting position and perform 15-20 reps with 3-4 sets.

7. Single Arm Dumbbell Lateral Raise – Single Arm Lateral Raise 

This exercise targets the lateral deltoid muscles.

1. Start with the left foot placed on a bench so the thigh is parallel to the floor, left hand holding a dumbbell. 2. Slowly raise the left arm out to the side to 90 degrees parallel to the floor while simultaneously rotating the dumbbell perpendicular to the floor.
3. Lower and repeat for 15-20 reps with 3-4 sets, then switch sides.

Above are the gym exercises for women that athlete Latorya Watts practices daily to sculpt her perfect body and clinch the world bodybuilding championship. If you desire a toned, strong physique like hers, start working on these exercises now. Wishing you swift progress towards achieving the body you desire.

Posted by: Hảo Lương Huy

Keywords: 7 gym exercises for women by the world's most beautiful athlete