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10 Best Exercises for Women
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Trainers and medical professionals alike agree that strength training is one of the best forms of exercises for women. Unless you’re a body builder, however, the last thing a woman wants to do is bulk up. What women do want is a lean, strong body that still looks feminine, but fit. Fortunately, a number of exceptional strengthening exercises target the most common trouble areas for women—the hips, butt, and thighs.Along with an average amount of cardio exercise and a sensible diet, these exercises can help halt bone loss, improve energy and balance, trim and tighten, control weight, improve flexibility, replace fat with lean muscle, and revitalize. It doesn’t take much to get started either. You don’t need a gym membership or expensive equipment to get results. All you need is your own body weight, a quiet, clutter-free space, and comfortable workout clothes. Although dozens of exercises can help you reach your goals, the 10 best
exercises for women below are the easiest to do at home. Calf RaiseFor strong, toned calves, stand up straight with your hands on the back of a chair, feet hip width apart. Slowly raise your heels until you’re on tiptoe, pause, then lower. Do 3-4 sets of 15-20 reps for maximum results.Close Grip Push-UpThe close-grip push-up (hands are held in a diamond shape) helps strengthen the entire upper body. To feel the burn, do 3 sets of 10-15 reps. Jump SquatTrainers love this one. Squat down, then jump as high as you can before returning to a squat position. Repeat immediately. Try 3 sets of 20 for lean legs. Push UpAlthough less challenging than the close grip push-up, the push-up has been a staple in the fitness world since the beginning of time. Push-ups strengthen the entire upper body. Aim for 3 sets of 12-15 reps per session. Reverse LungeReverse lunges can help shape, tone, and strengthen the entire lower half. Stand straight up, then take a giant step back with your left foot, and drop your hips towards the floor. Reverse the motion and press back to standing. Alternate sides. Try 3 sets of 20 reps on each side. Single Leg BridgeLie on the floor and bend your right leg to a 90-degree angle, foot flat on the floor. Keep the left leg straight and raised 45 degrees. Press through the right heel and contract the glutes to lift the hips towards the ceiling. Count to two and return to starting position. Repeat for 3 sets of 12-15 reps. Switch sides. Single Leg SquatGrab a chair, stand in front of it with your back facing the chair. With your hands on your hips, extend one leg back placing it on the seat of the chair. Take a dip and come back up. Do 2-3 sets of 12-15 reps. Repeat on the other side. Sit-UpsGood old-fashioned sit-ups help strengthen the abdominal muscles. Along with a sensible diet and cardio, it is possible to achieve a flatter stomach and stronger ab muscles by committing to 3 sets of 10-15 reps at least three days a week. Standing Butt BlasterStand up straight or press your arms against a wall or door. Extend your right leg back slowly. Try 3 sets of 30-50 reps on each leg.Walking LungeStand tall with your hands on your hips. Lunge forward on your right without letting the left knee touch the ground. Try 2-3 sets of 12-15 reps per side. This exercise tones the thighs and butt. Together, they
take less than 30 minutes to complete. Shoot for two to three strength
training sessions per week with at least one day of recovery between
sessions. This is when the actual strengthening of your muscles happens.
to your wellness,
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