There are a lot of pressures in the life of the average woman. One of the hardest expectation society has for you, is to stay in shape. If you’ve decided to go the healthy road and are trying to wipe yourself into shape, then I’m glad you’re here, because this is what this article is all about.
Let’s take a look at some of the best exercises for women, but remember exercise is only one of the things you need to do to keep yourself healthy.
1. Forearm plank
This exercise is meant for your shoulders and your core. First, you’re going to want to get on all fours.
• Until you’re on your toes, stretch your legs out behind you.
•Put your forearms below your shoulders, kind of like you’re doing an army crawl.
•Tighten your core and keep your forearms on the floor, and your body in a straight line from head to feet.
•Try not to let your hips drop and make sure your ABS feel the squeeze.
•Hold this for about 30 seconds or as long as your body can possibly handle it. If it’s too much to handle in the first place, then go ahead and keep your knees on the ground during this exercise.
2. Modified push up
Essentially, you’ll want to start out in a pushup position, with your body lying stomach down on the ground, and your hands slightly wider than shoulder width. However, instead of lifting your knees up just keep them on the ground, then perform your typical push up.
3. The mountain climber
With hands on Swiss ball, this exercise is described as simple and an awesome way to tighten up your stomach. For this, you’ll obviously need a Swiss ball, which is one of those big balls you’ll sometimes see in some gyms or yoga studios.
•You just place your hands on the Swiss ball and straighten your arms completely, like you’re doing a push up.
•Keep in mind that your body should form a straight line, this line is from your head all the way down to your ankles.
•Your core should be tight for the entire exercise.
•Take one foot off the ground and slowly raise your knee to your chest, making sure not to move your lower back, then once you’ve placed your foot back on the ground, of course do the same thing with your other leg.
•Switch between legs for about 30 seconds, and you have a set. In case the Swiss ball is too hard for you, try it on the floor or on a bench.
4. Single-leg deadlift
This is an exercise that’s great for back pain, because it lets and tones the glutes, as well as activating the whole core. You’ll need some dumbbells for this, so keep that in mind.
•You’ll want to grab at least 2 of them and then start by standing on your left foot.
•Slowly raise your right foot behind you, and Bend your knee with your right lower leg parallel to the floor. At this point you should be standing with your body upright, and your right leg caught somewhat behind you.
•Now, focusing on the hips here, you’re going to want to lean forward, bending your body as far as you can.
•Take a pause once your body is in a straight horizontal line, then bring it back to the starting position.
•As you come up think about using your glutes to push your hips forward instead of lifting from your back once you’re done do about 8 to 12 of those and you’ve got a set
5. Hip raise
This one is a double whammy, it helps the muscles in your glute, which in turn can make your belly flatter. According to Oprah, this is because when your glutes are weak, as they are in most women, the top of your pelvis tilts forward. This, places stress on your lower back, and causes your tummy to stick out, even if you don’t have an ounce of fat. So, you’re going to want to learn this exercise.
•Lie down on the floor on your back. You’re going to want to bend your knees and keep your feet flat, keeping your legs at about a 45 degree angle.
•Now, first brace your core and squeeze those glutes, then raise your hips. Your body should be forming a straight line from your shoulders all the way down to your knees.
•Keep this position for 5, squeeze your glutes the entire time, 4 keep squeezing, 3 almost done, 2 almost done! 1 and release.
•Now you can lower your body down. Once again, you’re going to want to repeat
6. Second position plies.
Plies is a word that comes from ballet, and it’s great for the inner thighs as well as the sides of the butt. Ever wanted legs like a dancer? Well, get on those second position plies.
To perform these, you’ll need to start by standing with your feet, shoulder width apart.
•Turn your toes out slightly, then you’re going to want to lower your body down, bending your knees until you find your thighs are parallel with the floor.
•After this, you’ll bring your arms all the way over your head, and your shoulders should go down and then back.
•Hold this position for a moment and then slowly push yourself back to where you started.
7. Triceps extension
This is a workout for women who want to increase the size of their arms. It’s especially good for toning shoulders and triceps. You’ll need weights or dumbbells for this exercise, or in the very least something heavy you’re comfortable lifting with one hand. Good, first start yourself off in the launch position.
•You’ll have one foot in front of the other with the adjacent knee slightly bent, your back heal should be placed firmly on the ground.
•Place one weight in the hand of the arm you wish to begin with, then lean over your front knee slightly as you lift your arm with the weight straight up by your side, remember, the top of the weight in your hand should be facing the ceiling.
•Lift and lower the 2 to 3 pound weight about an inch 30 times each side, and then return to the starting position.
8. Shoulder stand
This movement is only for the advanced workout gurus and should not be tried by those who are really serious about losing weight. It’s a yoga move and this one in particular is great for reducing the appearance of cellulite, which is the goal we can all get behind. For starters, you might want to do this against a wall if it’s your first time.
•First lie down with your back on the ground.
•Lift your legs and hips off the ground with your legs coming up over your head until your toes touch the floor behind you.
•Then, put your hands on your back and pull your legs straight into the air. From your shoulders all the way down to your ankles there should be a straight line. Hold this position for a while.
So, we must conclude our list of best exercises for women, what did you think? are you going to include any of these in your next regiment? did we miss any of the best? why don’t you let us know in the comments section below all of your best work and tips for women.