Some women may be scared of working their back, but the truth is your back is what shapes your physique. It gives you that beautiful V-taper that makes your waist look smaller and helps to balance your upper body better with your legs and glutes. If you have a small chest, a wide back also helps to create an hourglass shape.

But a lot of women have a hard time training their back and seeing results. There are a few major reasons for this, one being you can't see your back when training it, and another that you may not know how to "fire" your back muscles properly. This article contains my five main rules to help you build a nicer, sexier back for that impressive physique that will make people's heads turn.

Sculpting the glutes is often a top priority for women who train seriously, and advice on which exercises work best can save months or even years of wasted effort. We asked six of our SAF Elite Pros what their favorite exercise for the gluteal area was and why. As you’ll read, they all do something a little different. Here is what our SAF Elite Pros said:

While sculpting your abs, why not also focus on improving your posture and strengthening your core? I have learned the true value of having strong abdominal muscles through recently discovering that I have a mild abnormal curvature in my spine. Having strong abdominal muscles is important in order to maintain good posture and to keep your spine properly aligned; therefore, I must always keep up with proper abdominal and core training to help prevent the curvature in my spine from worsening.

However, in order to do proper abdominal training, it is important to understand this muscle group’s structure and function. Below is brief “refresher” of the anatomy and physiology of the abdominal muscle group, as well as some valuable training tips that have been helpful to me.

If you want to have defined and well-shaped legs, the lunge is the exercise you want to have in your workouts! Since the lunge is a unilateral movement, it stretches the anterior and posterior muscles at the same time, thus encouraging their activation as well as preserving functional range of motion (joint health). Try several variations of it to ensure progressive and constant results.

The barbell walking lunge is the best choice if you are looking for fat burning, since it recruits the glutes to a further extent and, moving the body through space, stimulates the metabolism; however, it's probably better to learn the exercise with no weight first. Unfortunately, very few people perform lunges correctly and go way too fast when performing the exercise. Here’s how it should be done: