Rear Delt Raises

How many times will you see a man popping out sets of these, clanging the dumbbells loudly with every rep? Well, he's not being manly, just rude. Many women like a little shape to their shoulder, and nothing can stand out more than rear delt definition. Grabbing light dumbbells, stand with your feet shoulder-width apart and the dumbbells together in front of you. Slowly raise them up to your sides, hands turned down just a bit, feeling the squeeze in the back of your shoulder. Be sure to keep your shoulders down and neck lengthened throughout. Important: Don't use body swing to lift the weight or you're just cheating yourself out of the benefit of the movement. Doing 12 to 15 reps should be an effective way to acquire sexy shoulders.

Lower Body 

Squats

Hess highly recommends squats for women if they perfect their form. "I encourage women to use a stability ball when they start out," she says. "Put it behind your back and against the wall to guide you. With feet shoulder-width apart, squat down until your legs are parallel with the floor." Hess says that once you feel comfortable with the stability ball you can graduate to hand weights, only increasing the weight as long as your form doesn't waver.

Stiff-Legged Dead Lifts

With a moderate-sized barbell and with feet close together, grab the bar in either standard or reverse grip and start in the standing position. Without bending your back, lower the barbell to the top of your feet, feeling the full stretch in your hamstrings, then slowly return to the starting position. For a deeper stretch, you can put the barbell on a bench and stand on it, allowing the bar to have a greater range of motion throughout the movement.