FITNESS: THE 10 BEST EXERCISES FOR WOMEN

Fittness Freaks, a fitness and nutrition expert, identified ten exercises to work on the critical points of the female body.

Every woman knows how there are areas of her body that require extra work to be firm and toned. N Fittness Freaks, Indian fitness guru, has created a series of tailored exercises to improve her fitness by working on the most difficult parts of the body.

Below are the 10 recommended exercises for women who want to lose weight and shape belly, inner thighs, buttocks and shoulders, and directions to insert them into daily training.

Detachment of the leg

Detachment of the leg

Exercise that tones and raises the buttocks and activates the “core” (the center of the body), helping to prevent back pain.

Standing, with the abdomen held back, bend the left knee. Raise your left leg to the back until it is parallel to the floor. The right knee is slightly bent. Bend the hips forward and slowly tilt the body forward until it reaches the left leg. Keep the balance for a few seconds, then return to the starting position. When you raise your leg backwards, use your buttocks to push your hips forward instead of starting the movement from your back. Keep the abdomen held and the chest open during the entire movement.

Side plank

Side plank

This exercise helps to thin the life involving the deep abdominal muscles (abdominal oblique, transverse).

The starting position is lying on the left side with straight knees. Rest the elbow on the mat by lifting the upper part of the body. Lift the side until the body forms a straight line from the ankle to the shoulder. Hold for 30 seconds. Go back down, turn on your right side and repeat the exercise.

Pushup

Pushup

Classic exercise that allows the whole body to work, burning a significant dose of calories and strengthening the chest muscles.

Go down with the four limbs in support and place your hands on the floor, so that they are slightly wide, and in line with your shoulders. The feet are united. Lower yourself until your chest almost touches the floor and then pull up until you return to the starting position. Keep the core contract for the entire duration of the year.

Plie in second position

Plie in second position

Exercise borrowed from classical dance that sculpts the inner thigh and tones the buttocks.

Stand on your feet, hands on your hips, legs apart, toes pointing outwards. Bend your knees until your thighs are parallel to the floor. Bring your arms up and your shoulders down and back. Hold the position for a few seconds, then slowly return to the starting position.

Cardio intervals

Cardio intervals

Incorporate high-intensity cardiovascular workout exercises to burn more calories in a shorter time frame.

Choose a cardiovascular activity (elliptical, jump rope, bicycle, treadmill …) and repeat the following scheme 10 times in total:

3 minutes at 50 percent of your maximum effort

20 seconds at 75 percent of your maximum effort

10 seconds to your maximum effort

Extension of the triceps

Extension of the triceps

Exercise to tone shoulders and triceps using light dumbbells and a high number of repetitions (at least 30) of the movement.

Tilt your body forward, legs open and in line with your heels to touch the floor. Bend the knee of the front leg, with the arms bent at 90 °, the elbows close to the hips. Stretch your left arm backwards and lift the handlebar towards the ceiling, then return to the starting position. Repeat 30 times on each side.

stepup

stepup

This exercise involves the buttocks and hamstrings and allows for slimmer, stronger legs and a more toned lower back. The stepup also strengthens the quadriceps since it requires you to straighten the knee during execution.

Stand up, facing a bench or a step, lift your right foot and place it on the step. Strengthen your foot by lifting up until your right leg is completely straight. Go back with your body until your left foot touches the floor and repeat. Keep the chest open, the back straight and the abdomen contracted. Be careful to keep your balance by not bending too far forward or backward.

The bridge

The bridge

The bridge is not only the perfect exercise to get a harmonious back, but it helps to keep the back healthy and flexible.

The starting position is lying with your back on the ground, knees bent and the soles of the feet sticking to the floor. Raise your hips so that your body forms a straight line from shoulders to knees. Pause for a few seconds in position, then lay your back on the floor and start again.

Plank with a raised arm

Plank with a raised arm

Raising an arm allows you to make an excellent exercise such as plank even more complete by improving your core posture and strength.

The starting position is a plank with the arms bent and the weight moved on the forearms. The body forms a straight line from the shoulders to the ankles. Keep the abdomen contracted and the hips in the same position as you raise your right arm straight in front of you. Keep your shoulders down when you raise your arm. Hold the position for 5-10 seconds and then change arm.

Candle

Candle

The inverse postures of yoga are useful to prevent the appearance of cellulite. the advice is to make the candle by putting your legs up against the wall for 5 minutes every night before going to sleep.

Lie on your back, bring your legs up above your head. Place your hands under your back and extend your legs upward creating a straight line from your shoulders to your ankles. Keep your neck relaxed, distributing the weight on your shoulders. Try to hold the position for at least a minute and then slowly bring your legs down.

How to perform these exercises.

To tone the body, choose five of these exercises and perform 3 sessions of each exercise, repeating it 10 times. The next day, perform the other five exercises by incorporating short series of cardio intervals into your training sessions.

If you want to focus on a specific part of the body, repeat the exercise that involves that part every day. Remember to stimulate your body by progressively increasing the number of repetitions as you gain strength.

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