Importance of exercising for women is unquestionable and has been followed since ages. For women, exercises have specific alteration in terms of postures and timing per set. Special strength exercises are meant to boost energy level in women and ensure improvised immunity of body.
Special workouts for women include use of equipments such as light dumbbells, Swiss balls, benches etc. These exercises if done regularly, shall grant great strength to carry out several routine tasks with ease. Checkout the following lucid exercises for women to maintain good health and body shape.
Effective Exercises for Women
Mountain Climber Using Swiss Ball
Want to tighten and flatten your tummy? Then this is the simplest and the one of the most effective exercises that can help you achieve a flat and fit belly.
Take a pushup position making sure your hands are absolutely straight but instead of a hard floor, you got to place your hands on a Swiss Ball. Make sure body is straight right from head to ankles, tighten your position and hold it throughout this exercise. Now lift one of your feet off the floor and bring it as close to your chest as possible without changing the straight position of your back. Repeat the same with the other foot. Repeat this exercise for 30 seconds.
Hip Raise for Glutes
This exercise helps you achieve a flat belly by working on your rear end muscles and gluts.
Lie down with your back facing the ground and your knees bent just enough so that your feet are placed flat on the ground too. Now tighten your core, squeeze your gluts and instantly bring your hips such that your body is straight from your shoulders to knees. Stay in the position for 3-5 seconds, then slowly lower your body and restart the exercise.
Quadriceps: Dumbbell Exercises
Want to burn tons and tons of calories and get a fit lean look along with better body balance? This exercise serves just the purpose!
Bend your right arm and hold a dumbbell in your right hand such that it’s next to your right shoulder. Place your right foot forward and lower your body in a manner such that your left knee is almost touching the ground and your right knee is bent almost 90 degrees. Now get back to the starting position in an instant push. Do this a couple of more times and then do the same with your left leg while you’re holding the dumbbell in your left hand.
Single Leg Exercise fro Hamstrings
This one works on your hamstrings, gluts and core all at once. What’s more, it also helps make your body balance better and makes your hamstrings way more flexible.
With an overhand grip, get hold of a pair of dumbbells and hold them in front of your thighs such that they are almost an arm’s distance apart. Make sure your knees are a little bent and your feet are separated by the distance equal to the width of your shoulders.
Now bend your hips and lower your upper body until your torso is almost parallel to the ground making sure there’s no change in the bending of your knees. Now squeeze your gluts, hold the position for a while, push forward your hips and raise your body back to the beginning position.
Single Arm Chest press
This exercise is ideal for toning up your upper body and it works simultaneously on your chest, triceps, abs and gluts.
Lie down on a flat bench on your back holding a dumbbell in your left hand. Hold it over your chest making sure your arms are straight. Now place the right hand over your abs. Now lower the dumbbell that you are holding onto the side of your chest and then again push it to the start. Do it a few times and then switch over the dumbbell to your right hand and do the same.
Scaption for Shoulders
For fabulous shoulders and an enhanced posture, this exercise should definitely be on your list.
Grab a pair of dumbbells and stand straight with your feet at a distance of shoulder width. Make the dumbbells hang at your sides arm’s distance apart with your palms facing each other. Now raise your arms at such an angle such that they form a ‘Y’, at the same time make sure your elbow bend doesn’t change and the arms become parallel to the ground.
Now instantly shrug your shoulders in the upward direction, take a small pause, and now reverse the gesture to come back to the starting position. Repeat this a few times.
Swiss Ball Exercise for Triceps
Resting on a Swiss ball encourages your back muscles to attain proper shape. Although you may feel pain initially but regular sessions shall help you fight the back pain problems.
Hold a pair of dumbbells in either hand while lying on the Swiss ball. Make sure the back from upper area to middle rests on the ball. Try to form a straight line with your body by raising your hips slowly. Now, raise your arms and take them over your head. Keep your arms straight with palms facing each other. Bend your elbows and lower them till they become parallel to the floor. Pause for 10 seconds and lift back to the initial position.
Dumbbell Curl for Biceps
The posture pushes your body muscles to attain proper shape by working harder on your hips and core muscles. Besides, it results in more burning of calories than doing the exercise by standing straight. You may feel pain around your waist. Just try and discount on the troubling feeling and focus on the really important exercise.
Hold a pair of dumbbells and keep a foot in front of you on any stair like step that is higher than the knee level. A lower bench will equally support the exercise. Initially, allow the dumbbells to hang at arm’s length, with palms facing forwards. Now, try and bend your elbows. Very slowly, move the dumbbells in curling motion towards the shoulders. Take back the weights in lowering direction and repeat.