Ten Most Effective Body Workouts for Women

One of the most common quotations by health experts says that the best exercise one can do is the one that we do not do. The important thing here is regularity. Near me and many renowned fitness experts, the key to sound body and mind is regular exercise without making any excuses. When it comes to women, the role of exercise is undeniable. Women who do exercise regularly live a far better life than the women who live a sedentary life. To achieve a healthy mind, and healthy body you can start practicing these ten easy workouts from today.

1.     Dumbbell Lunge

Advantage:

Dumbbell lunge places a weight on one side of your body thus body muscles need to become strong to manage the balance on one side of the body. It also helps to burn many calories.

Method:

Place the dumbbell in your right hand in front of right shoulder and bend your arm. Meanwhile, also bend your right knee till it forms an angle of 90 degrees. Lower your body till your left knee almost touches the ground. Repeat the procedure two to three times daily.

2.     Hamstrings

Advantage:

This exercise targets your glutes, core, and hamstrings muscles. This exercise makes your balance stronger and prevents the chance of injury as well.

 Method:

Hold the dumbbells in front of your thighs at arm length. Stand with your knees slightly bend forward. Start pulling one leg up, keeping back arched and knees slightly bent until your leg straightens back near hip. Hold the glutes muscles stronger for 3 to 5 seconds. Repeat the procedure twice every day.

 

3.     Chest Press Using Dumbbells

Advantage:

Makes glutes, abs, and chest muscles stronger and tones the body.

Method:

Hold dumbbell in left hand and rest the back on some bench. Raise the hand containing dumbbell until arm straightens and then lower the dumbbell till it reaches near chest. Place other hands-on abs. Repeat the same procedure with your right hand twice or thrice.

4.     Exercise for Shoulders

Advantage:

This exercise targets shoulders. It helps rotate the shoulder muscles thus helps improving posture and shape of shoulders.

Method:

Hold the pair of dumbbells in your hands with your arms straightened downwards. Keep your feet open. Slightly start raising both dumbbells without bending your arms till they form an angle to the body. Raise arms till they become parallel to floor in front of your chest. Reverse the movement. Repeat the same procedure twice or thrice.

 

5.     Triceps Exercise:

Advantage:

This exercise makes the core of the body strong to increase your balance and stability. So it helps shape the abs and arms both.

Method:

Take a pair of dumbbells and lie your back and middle on the Swiss ball. Start raising your hip thus the body makes a straight line from knees to shoulders. Next, hold the dumbbells over the forehead keeping the arms straight.

6.     Exercise for biceps:

Advantage:

This exercise helps making the biceps muscles stronger and also helps to burn calories because this exercise focuses on making your core muscles and hip muscles stronger.

Method:

Find a plank or bench and place your one foot on bench. Grab a pair of dumbbells. Keep your arms straight. Next, without moving your upper arms, start moving dumbbells towards your shoulders. You can bend your elbows while lifting dumbbells. After lifting slowly lower the weight. Repeat twice or thrice.

7.     Upper back exercise

Advantage:

This exercise focuses on muscles of the upper back which can improve your posture and also helps to shape the back and shoulders.

Method:

Take a Swiss ball and lie on it keeping your back flat and chest not touching the ball. Let your arms rest straight down from shoulders. Now move out your elbows and pull up upper arms as high as possible. Bend the elbows and make your shoulder blades squeezed. Keep your body in this position for few seconds. Repeat the procedure several times.

8.     Exercise to Control Belly Fat:

Advantages:

It is the most famous exercise for controlling belly fat. It makes your belly flatter. Once glutes do not have enough strength the pelvis comes forward which causes the belly to move out. Thus, this exercise helps in keeping glutes strong and keeps belly flat.

Method:

Lie back on the floor while keeping feet on the floor and bending your knees. Start raising your hip while holding your glutes strong until the body makes a straight line from shoulders till knees. Stay in this position for three to five seconds keeping glutes tight. Relax and repeat two to three times

9.     Exercise for lower back:

Advantage:

This exercise helps to control pressure on the spine and increase the strength of muscles. This exercise keeps your lower back in a natural position.

Method:

Lie down on the floor. Keep left leg on the floor in a straight position. Bend your right knee. Place the palms of your hands under the lower back. Start lifting your head and shoulders gradually without moving your lower back. Hold in this position for few seconds and then relax. Breathe deeply. Repeat the process several times.

 

10.Exercise for Abs:

Advantage:

This exercise is most effective in tightening the belly muscles and yet is so easier to do as well.

Method:

This exercise is simply a push up on Swiss ball. Make your body straight placing your hands on Swiss ball and feet on ground straightened like that of position of pushups. Hold your core muscles tight, the back should not move. Start raising your left foot slowly as close to chest as possible touching the Swiss ball. Repeat the same for other leg. You can use a bench if keeping balance on the ball seems difficult. Exercise plays a paramount role in keeping us active. Many of the diseases (joint diseases, spinal cord diseases) reported in the United States (New York, Chelsea, Manhattan) could be reduced by promoting exercise and healthy lifestyle. One suggestion could be to make small gym part of the primary care center where patients with the help of the health care team can keep themselves active and healthy.

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