There are various exercises trending all over the internet inspiring women to engage in one or two physical activities. These exercises are to help maintain a great physique (tight booty and great abs), increase heart rate and make you feel strong and confident.
Regularly challenging your body with the best workouts can help achieve the desired results. So, while classic workouts such as lunges, plank, push-ups and squats are the foundation of a good workout routine, alternating between them and performing different variations can help sculpt and strengthen your entire body.
Focus on exercises that works for different muscle groups whether you are trying to lose weight or stay fit- muscle groups such as your hip area (glutes) and core (abs and back)
Most women fear incorporating resistance training into their fitness routine. This is because they feel the results of working the upper body would be a huge, oversized and bulging muscle- and that’s for men.
To help you get a defined physique, we’ve compiled the best exercises that can strengthen your core, butt, inner thighs and shoulders.
The good thing about these exercises is you could do them anywhere and they do not require excessive equipment- just a yoga mat or a soft floor and a set of dumbbells.
You could coach yourself without the help of a fitness trainer.
Target a specific spot: If you want to work on a particular spot or two on your body, pick the best exercises that properly focuses on those areas and fit them into your workout routine.
For instance, if your target is your core, out of every exercise that works for different muscle groups, pick two best exercises that works your core and fit it into your workout routine.
As you improve, increase the number of reps for each exercise you perform. It is advisable to increase your reps every 4 to 6 weeks till you hit your fitness plateau.
To perform a quick body workout, take five best exercises and perform three sets each. These exercise moves should be done quickly while alternating between movements for effective burning of calories.
The next day, perform the remaining five exercises and incorporate a few sets of cardio workouts while training or do it separately.
Incorporating cardio workout into your total body training session can naturally boost your energy, improve sleep quality, burn fat, reduce stress etc. Cardio workouts includes jumping jacks, skipping, burpees and running.
plank is a great and common exercise that works your abs incredibly. The plank side works the muscles along your core called the oblique.
The side plank gives you a defined and toned physique, protects your spine and improves your balance. This exercise is great for the abdominals.
How to do it:
Lie on your right side and extend your legs. Your feet should be stacked on each other for stability. With your right elbow directly underneath your shoulder ensure your back is straight and not slightly bent.
Place your left arm along the side of your body
Engage your core and exhale
Lift your hips off the mat with your head and feet still in a straight line
Hold this position for 30 seconds or for as long as you can
Repeat on your left side
the glute bridge works the three gluteal muscles- Maximus, medius and minimus. It also works your hamstrings.
These muscles are essential for hip flexibility, movement and giving you a rounded figure. While performing this exercise you should feel a burning sensation in your glute and hamstring.
The glute bridge stabilizes the spinal cord and core muscles, strengthens the hips and lower back muscles and improves your posture. If you spend time in an office sitting at a desk then this exercise is great for you.
How to do it:
Lie with your back flat on the floor and your face looking towards the ceiling. Bend your knees and keep your feet flat on the floor. Place your arms at your side with your palms facing down. This is your starting position.
Slowly lift your hips off the ground so your knee, hips and shoulders are in a straight line
Squeeze your glutes and engage your core
Hold this position for 3 seconds and lower back down to your starting position
Perform 15 reps of 3 sets
this is a simple and basic cardio exercise that makes you leap for joy. Before or after your exercise you can do the jumping jack as a form of stretch, warm up or cool down.
Jumping Jack is an efficient total body workout that works your glutes, quadriceps and hip flexors- amazing right.
Jumping Jack combines resistance training and aerobic exercise, an opportunity to strengthen your muscles, lungs and heart at the same time.
How to do it
Stand with your legs straight and together, arms to your sides
Bend your knees and jump up
While you jump spread your legs about hip distance apart with your arms above your head slightly touching
Return to your starting position by jumping again and lowering your arms back to your side. Bring your legs back together
asides squats, the reverse lunge is also a great lower body exercise. The reverse lunge works your quads, glutes calves and also hamstrings.
This single leg exercise reduces leg muscle pain, help you walk better on heels, build your booty, sculpt your body, improve overall fitness, mobility, stability and strengthens your back and legs
How to do it
Start in a standing position with your feet about hip distance apart
Engage your core
Take your right foot backward and end with the ball of your right foot on the ground. Your right heel should be off the floor and your left foot still flat on the floor
Bend your knees slightly about 90 degrees and lower your body into a lunge. Keep your core engaged
To return to your starting position, apply weight on the heel of your left foot
Repeat on the other side of your leg
Single leg deadlift
A variation of deadlift, this exercise works your glute, hamstring, back, calves and legs. This variation of deadlift involves lifting any of your legs off the floor and extending it behind you. But balance can be quiet a trick.
While the single leg deadlift challenges the major muscles of your body, using light weight dumbbells reduces stress on the spine.
Because it involves using just one leg, it improves stability and balance even while on those heels, builds your booty and boost your ability to run, jump and walk without feeling pain.
While a single deadlift is advanced and difficult, we challenge you to try this.
How to do it:
Start in a standing position and grab a pair of dumbbells with your left hand right in front of your thighs
Engage your core
Lift your right foot and extend it behind you. Maintain eye contact with a fixed object in front of you. Ensure your knees are slightly bent so your right leg is parallel to the floor
Lean your torso forward while slowly lowering your body. The dumbbells should also be lowered straight down in a vertical line. Your back should be straight and flat. Stop lowering your torso once it is parallel to the floor
Apply pressure on your heel and push your hips forward to return to your starting position.
high intensity interval training, HIIT is an exercise to add to your workout routine. HIIT burns more calories quickly compared to other exercises making it a great choice for women.
It involves performing different cardio exercises at different intervals for a short period of time with lesser recovery periods. Chosen exercises could range from 20 to 90 seconds and should be done right for effective result.
To perform HIIT, you need to improve the intensity of your cardio workout- by walking and pushing your hardest.
Since it is a more intense workout, it burns more calories and fat and also boost endurance. You can run stairs, try cycling, burpees, skipping including lunges and squats as long as it is intense.
A typical high intensity interval training lasts for about 20 to 45 minutes including working and resting. Perform HIIT in a ratio of 1:1 or 1:2, meaning train for 30 seconds, rest for 30 seconds or train for 30 seconds and rest for 1 minutes. Pick any HIIT exercises and
Rest for 30 seconds and walk for 30 seconds OR
Rest for 15 seconds and work for 75 seconds
Perform circuit 3 times for a total of 15 minutes. You can easily incorporate these exercises into your workout routine.
triceps kickback are stellar at making your arms look amazing. The triceps are located on the back of your upper arm.
The tricep is responsible for movements involving the elbows, shoulders and forearm. Triceps kickback strengthens your upper body and ensures you perform daily activities properly such as pushing things.
Performing triceps kickback is a tip to combat saggy arms. We recommend you start with lighter weights so you can perform this move properly. Heavyweights will inhibit your ability to do the triceps kickback. As you advance you could use heavier weights.
How to do it;
Start with your head, shoulders, upper back and body leaned against a wall. Your feet should be flat on the floor and slightly away from the wall, say 6 to 12 inches away. Slightly bend your knees. Your arms should rest at your sides
Extend your arms above your head with the back of your palms resting on the wall. This is your starting position
Engage the muscles of your mid back while sliding your arms towards your shoulders
Slide your arms down the wall till there are underneath your shoulders
Pause and then return your arms back to its starting position. While doing these movements ensure your body is still pressed against the wall
Perform three sets of 15 reps
this is one of the best exercises for targeting your gluteal muscles, hamstrings and quadriceps . The step-up is more like climbing a stairs. Building your quadriceps protects your knees and puts way less stress on the knees.
This exercise improves balance, stabilization and posture. To make it harder try using a dumbbell on each hands or a barbell across your shoulder.
How to do it
Start in a standing position with a step, chair or bench in front of you.
Place your left foot firmly on the step, chair or bench
Engage your core
Apply weight on your right heel as you climb the steps are orange and push your body up so your right leg becomes straight by stepping back down with your left foot
Lower your body down till your right foot goes back to the floor and your knees are slightly bent. Both feet should be on the floor
Perform 20 steps with the left foot and repeat 20 steps with the other foot. Perform three sets
the clamshell is a leg and hip strengthening exercise- yes hips. It targets your gluteal medius the most. This exercise is also great in toning your glutes, hips and pelvis.
Clamshell exercise also eases lower back tension, reduces pain by strengthening your lower back muscles and core and creates a balance between glutes, thighs and pelvis
How to do it
Lie on your side and stack your legs on each other for balance and stability . Bend your knees at 45 degree
Rest your head on your lower arm
Engage your core
With your heels still touching, raise your
Upper knee while maintaining a 90 degree. Do not shift your hips or move your lower leg off the floor
Hold this position for few seconds and squeeze your glutes
Return your upper leg to its starting position with your feet still stacked on each other
Repeat on the other side
Perform two sets of 20 reps
a basic yoga pose is not something you should avoid. It is necessary to bring your body into balance and strengthen your muscles. This is a restorative pose that opens your hips and relieves lower back pain. The child’s pose stretches your back, glutes and hamstring.
How to do it
Lie on a mat and extend your body back till you sit on your heels. Your big toes should touch each other and your knees about hip distance apart.
Place your torso between your thighs and your forehead on the mat
Extend your arms out in front of you and your palms flat on the floor
Stay in this position breathing in and out
Before every exercise spend at least 5 minutes warming up. Warming up prepares your body for exercises and reduces the risk of injuries.
Focus on a particular form or technique of exercise before advancing. Before increasing weight or sets, ensure you have mastered a particular form.
For every exercise always remember to engage your core
If you have any body injury such as shoulder or back injury focus on exercises that could improve your condition and not washing it
While performing any exercise if you feel any pain stop
Stay properly dehydrated before during and after an exercise