Ever wonder if the exercises you're doing are going to give you the best
results for your body? Well look no further! These three moves offer body
benefits for every woman—and they don't require a gym membership or fancy
equipment. Make them part of your fitness routine on a regular basis and you'll
be looking and feeling better in no time.
#1 Exercise for Women: Squats
Why they're effective: Squats are the go-to move for everyone who
strength trains because they engage more muscles than any other move. Squats
work the thighs (quads, hamstrings, and outer thighs), glutes, and core
(abdominals and the muscles that support your spine). You don't need any
equipment to perform squats, but always have the option of adding
dumbbells and/or a stability ball to add challenge. Perform 1-3 sets
of 8-15 repetitions.
Starting Position
Stand with your feet wider than shoulder width apart and your toes slightly turned outward.
Action
INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist). EXHALE: Straighten legs and come up to the starting position to complete one rep.
Special Instructions
Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.
Stand with your feet wider than shoulder width apart and your toes slightly turned outward.
Action
INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist). EXHALE: Straighten legs and come up to the starting position to complete one rep.
Special Instructions
Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.
#2 Exercise for Women: One-Arm Dumbbell Rows
Why they're effective: Did you know that the easiest way to look
longer and leaner is to improve your posture? Rounded shoulders are common
among women when the weight of the breasts pulls the shoulders forward and
upper back muscles are weak. Most people only train what they consider to be a
"problem" or what they can see in the mirror (muscles on the front of
the body. But strengthening your back muscles, particularly the lats (which
give your back its "V" shape), can help improve posture. This
exercise also targets several other muscles at once: the biceps, shoulders, and
other back muscles (traps and rhomboids), which will help improve your overall
upper body strength. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Grasp one dumbbell in your right hand, palm facing the body. Step forward with your left leg as if you were going to lunge. Bend the left knee and straighten your right leg back. Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight.
Action
INHALE: With the right palm facing the body, "row" the dumbbell up as high as possible (towards the armpit) as the elbow points backwards. EXHALE: Slowly lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Finish one set and switch sides.
Special Instructions
Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down.
Starting Position
Grasp one dumbbell in your right hand, palm facing the body. Step forward with your left leg as if you were going to lunge. Bend the left knee and straighten your right leg back. Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight.
Action
INHALE: With the right palm facing the body, "row" the dumbbell up as high as possible (towards the armpit) as the elbow points backwards. EXHALE: Slowly lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Finish one set and switch sides.
Special Instructions
Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down.
#3 Exercise for Women: Bicycle Crunches
Why they're effective: There has been a lot of research on the
effectiveness of various abdominal exercises. Most experts agree that while
crunches are good, adding some simple elements can make them even better.
That's where the bicycle crunch comes in. Based on EMG tests of muscle
activation, the bicycle crunch is one of the most effective core exercises
there is, working the abs, obliques, and hips. You may want to lie on a mat,
but no equipment is necessary. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement.
Action
Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee. Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep. Repeat continuously until you complete one set.
Special Instructions
Breathe steadily throughout this exercise.
Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement.
Action
Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee. Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep. Repeat continuously until you complete one set.
Special Instructions
Breathe steadily throughout this exercise.
Get Results!
Remember that there is no such thing as "spot-training." While these exercise will help strengthen and tone the muscles that they target, only cardiovascular exercise will burn the layer of fat that covers those toned muscles in the first place. Try this program 2-3 times per week, resting at least one day in between each strength workout, in combination with a moderate cardio program (30 minutes a day, 3-4 days per week). You'll notice you'll feel stronger, stand taller and look better in as little as three weeks!
Remember that there is no such thing as "spot-training." While these exercise will help strengthen and tone the muscles that they target, only cardiovascular exercise will burn the layer of fat that covers those toned muscles in the first place. Try this program 2-3 times per week, resting at least one day in between each strength workout, in combination with a moderate cardio program (30 minutes a day, 3-4 days per week). You'll notice you'll feel stronger, stand taller and look better in as little as three weeks!
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