Skip to main content

The 10 Best Exercises for Women:Single-Leg Deadlift,Side Plank,Pushup,Second Position Plies,Cardio Intervals, high-intensity interval training,Triceps Extension,Step-pups

-

The 10 Best Exercises for Women:

Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone (lower abs, anyone?). After a lot of exercise trial and error, I’ve finally found a solid set of moves that help me shape up and feel confident in a swimsuit, my favorite skinny jeans, or a sexy cockatil dress.
Read on for the top 10 exercises that I find work wonders for my stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.

You are he

Single-Leg Deadlift






















This exercise because it lifts and tones the glutes and activates my entire core (which helps prevent back pain).

 Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body 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. Keep core engaged and chest up during the entire movement.


Side Plank




This exercise is my secret weapon to help tighten and shrink my waistline. It works the deep abdominal muscles (obliques, transverse abdominus) that many abs exercises don’t reach.

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 40 seconds. Turn around so that you’re lying on your right side and repeat.



Pushup                              



I’m a huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens my chest muscles to keep things perky in your bikini.

 Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.

Second Position Plies


This ballet move sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer.


 Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push yourself back up to the starting position.

Cardio Intervals




Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.
How to do it: Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total:
3 minutes at 50 percent of your maximum effort
20 seconds at 75 percent of your maximum effort
10 seconds at your absolute maximum effort.


Triceps Extension



This is my favorite exercise for toning the back of shoulders and triceps. I use light weights and perform a high number of reps (25+) for this exercise.

Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling. Lift and lower the 2-3 pound weight about an inch (30 times each side).



Step-pups


This exercise targets the muscles of your glutes and hamstrings to create leaner, stronger legs, and a tighter, lifted rear. Step up also work your quadriceps since they require you to straighten your knee against resistance.

Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.
Keep your chest up and core engaged the entire time. Keep your weight balanced evenly, not leaning too far forward or too far back.


Bridge (LB )


Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain free.


 Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

Plank with Arm Raise


      
Adding an arm raise to an already excellent exercise like the plank improves posture and core strength, which makes me feel better, look taller, and feel more confident.

 Start to get into a push-up position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.


Shoulder Stand


There are so many physical and mental benefits to yoga. Inversion postures are great for helping to reduce the appearance of cellulite. I do a shoulder stand or put my legs up the wall for 5 minutes every night before I go to bed.

 Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.
Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.


How to Use These Moves


Total-Body Workout


For a quick, total-body tone up, pick five of the moves and do 3 sets of each exercise 10 times (unless otherwise noted below). Move as fast as possible between moves for maximum calorie burn.
The next day, do the other five exercises. You can incorporate a few sets of cardio intervals into the total-body training session or do it separately for a longer period of time.


 Target Your Trouble Zone
If you want to tighten up one specific area, pick the exercises that focus on those places and incorporate them into your daily routine. Just remember to continue challenging your body by gradually increasing the weight or number of reps as you get stronger.



Comments

Post a Comment

Popular posts from this blog

For A Complete Shoulder Workout,Dumbbell Shoulder Press,Military/Push/Machine Press, Front Dumbbell Raises,

-
Image
 For A Complete Shoulder Workout : for-a-complete-shoulder-workout/ One of the most visually appealing muscle groups is the deltoids or shoulder. When fully developed the shoulders add width to your upper body and create the v-taper of the body down to your waistline. The shoulder is split into three parts: the front, side and rear deltoids. Training the shoulders is different to other parts of the body in some respect as there is more to it than just creating huge cannonball delts, there is also some priority to create proportion and symmetry in the shoulder muscles. Personally the effect on training shoulders is a different feeling to other parts of the body. I can hardly ever achieve a pump or DOMS. For me the shoulders have always just felt sore and because of this it is a difficult muscle to learn about training from experience. To make sure you have all bases covered when you are working out your shoulders make sure to include these exercise...
Read more

Best Weight Loss & Muscle Gain, Cardio,Treadmill, ARC Trainer, Recumbent Bike

-
Image
Cardio : Indoor Cardio Kit at The Gym : How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather. If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a  treadmill , biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your cal...
Read more

Best supper should workout Back Dumbbell Shoulder Press,Front-Delt Emphasis,Upright Barbell Row,

-
Image
 Best Muscle-Building Shoulder Exercises: Which are the best exercises for overall shoulder development.We let science decide. 141 https://keranfitness.blogspot.com 17 325 The list you're about to read is based on two factors: EMG tests, which measure electrical activity in the deltoids; and an exercise's ability to accommodate load. For example, you may be able to do an overhead barbell press with 185 pounds, but use only 35-pound dumbbells on lateral raises. More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG. We cite research, when available, but we'll admit up front that this list reflects yet another factor: our best judgment, based on many years of lifting. For each exercise, we'll tell you why it made the list and how to use it in the context of your workouts. If you disagree with our selections, or think we missed the boat by overlooking your favor...
Read more