Playing sports or exercising ourselves does not mean we can get a thin body and a fit physique. Instead, exercising itself without extra help in choosing the right diet and foods to achieve our skimming goal is entirely useless. Furthermore, there are certain specifications among the type of exercises between women and men. Why? Because the feminine body reacts differently to physical activities inputs. In fact, that’s the reason women take a little bit longer to lose fat than men. Also gaining muscle can be a challenge on the ladies side. It is also important to understand that you won’t need any extra weight to do these exercises, only if you want to exceed yourself.
Therefore, there’s a list of the best exercises women can do to build up a toned body:
- Mountain Climber
Mountain climbers, along with the plank, are the perfect exercise to tighten our belly.
“Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.”
- Hip Raise
The goal of the “hip raise” is to fix what we usually do with our hips. Unfortunately, as the majority of women don’t have strong gluts, we (yes, I included), put a lot of pressure in our lower back. This exercise not only can give you a flatter belly but also can correct a daily basis terrible posture.
“Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.”
- Offset Dumbbell Lunge
Lunges are not bad, even if you do it without weights. However, to push your core and body to work harder, every time you hold a weight on just one side of your body, you are forced to work your hip and abs to keep your body stable.
“Hold a dumbbell in your right hand next to your shoulder, with your arms bent [A]. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor [B]. Push yourself back to the starting position. That’s one rep. Do all your reps, then repeat with your left leg, while holding the weight in your left hand. ”
Helping women with their lower back and posture, the deadlift is a common practice among athletes and gym enthusiasts. Unlike you might think, this exercise won’t get you like Popeye! Instead, it will improve your body’s posture.
” Place an Olympic bar (minus any weights) on the floor and stand with feet hip-width apart. Grip with hands a little wider than your feet. Keep your bottom low, chest up and back flat.
Driving with legs, stand up straight, shoulders back, arms straight down. Keep the bar close to your body and return to the floor; maintain a flat back.”
- Dumbbell Chest Press
Whether you want to improve your posture, align your spine or get your chest a little bit more strict, the chest press is the right thing to do.
“Lie on your back on a bench holding dumbbells with arms straight up over your chest. Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest.
Without pausing, drive your arms back up. Repeat.”