May 12, 2022

Exercises for women

Everyone has their reasons and motivation to start  a gym routine or a workout regime. It is important to note that the key to a successful workout is consistency. As a beginner, you should set a realistic workout goal and fix a time either after waking up or after you’re done with work for the day. Keeping a regular routine is vital to keeping up and achieving your fitness goals.

If you’ve just started a workout routine, you must start slow. Start with some stretches to loosen your muscles and get them ready for exertion. You can also start with a slow walk on a treadmill and gradually increase the pace. Once your heart rate starts to increase, you’re now ready for some serious action.

Create a playlist in advance to block out any distractions and stay motivated throughout the circuit.

Crunches

Crunches are the best way to build and improve endurance for day-to-day physical activities, including running, swimming, or cycling. Abdominal crunches correct the posture and develop a strong core by targeting your obliques and abdominal muscles. If you’re working out to burn fat and lose weight, crunches are the perfect exercise for you.

Step-by-step Process for Crunches:

  1. Lie down, keeping your face up, knees bent, and toes pointing upwards.
  2. Bend your elbows outwards while keeping your hands behind your head.
  3. Turn your chin down to your chest, contract your abs, and exhale while you lift your shoulders off the floor without straining your neck and scrunching your shoulders.
  4. When you reach the top, pause; inhale and start lowering back to where you began, maintaining the tension in your abs.
  5. Perform three sets of 10 repetitions or more if you can manage.

High-Knees

A fast-paced cardio-intensive exercise, high-knees engage your core muscles, strengthen all leg muscles, elevate your heart rate, and boost coordination, momentum, and flexibility. Owing to their many benefits, and how easy they are to perform, high knees are a must for women just beginning their gym or at-home exercise routine. Start slow and understand the movement without putting too much pressure on your muscles and cardiovascular system.

Step-by-Step Process for High-Knees

  • Stand with your feet hip-width apart and bring your left knee to your chest.
  • Bring it back. Next, lift your right knee and bring it to your chest. Continue changing sides, alternating legs, and increasing speed.
  • Keep moving at a sprinting or running pace, ensuring to keep your balance intact at all times.
  • If that seems hard at first, don’t hasten and keep marching in place, slowly lifting one knee to your chest and switching with the other knee.
  • Do the high-knees for ten minutes straight; take a break for 1 minute after you’ve marched in place for 5 minutes.

Russian Twists

An exercise that strengthens the core, chest, and arms, A Russian twist is an abdominal exercise that twists the body from side to side while being in a sit-up position. It mainly focuses on the obliques (abdominal muscles that run down on either side of your upper body). When you’ve mastered the basic move, you can add weight to add resistance and develop strength in the upper torso.

Step-by-step Process for Russian Twists

  • Sit upright on the floor and bend your knees slightly further than 90 degrees; rest your arms at your sides.
  • Hold your arms in front and raise them to grab your opposite elbows.
  • Slowly lean back forming an angle of approximately 45-degrees, or until your abdominal muscles start feeling the tension.
  • Inhale and start twisting your torso as much as you can to the left.
  • Exhale and twist your torso to the right.
  • Keep repeating and switching sides.
  • Do three sets of 15 reps.

Mountain Climbers

Mountain climbers work your core muscles and elevate your heart rate by forcing your entire body to get involved in the exercise. This all-in-one body workout exercise builds cardio endurance and core strength. When you perform this exercise, your quads hold your upper body while your core supports the rest of your body. This is one of the best ways to burn calories while your chest, shoulders, and arms get a complete workout.

Step-by-step Process for Mountain Climbers

● Get into a plank position, place your wrists under your shoulders, distributing your weight between your hands and toes.
● Flatten your back, tighten your core, squeeze your belly, and align your head
● Inhale, pull your right knee towards your chest as far as possible.
● Exhale and then move it back to the plank.
● Repeat with your left leg, and keep alternating between inhaling and exhaling while pulling one knee out and bringing the other knee in.
● Do five sets of 10 reps each. Increase the frequency and add variations once you’ve mastered the basic move.

Push-Ups

A favorite exercise among beginners, pushups are a fast and effective way to build  core strength using muscles in the chest, triceps, shoulders, abs, back, and legs. If you’re on the lookout for improving your bone density and strengthening your bones, push-ups are the ideal way.

Step-by-step Process for Push-ups

● Get on the floor on all fours and position your hands wider than shoulder-width (only slightly). Flatten your back and tighten your core muscles.
● Slightly bend your elbows while you extend your legs backward. Balance yourself on your hands and toes.
● Inhale and lower your body to the floor, maintaining a straight line from your head to the back of your feet.
Exhale and push back up by pressing the floor away from your hands.

Conclusion

As mentioned earlier, do not exert yourself when you’re a beginner. Start slow and gradually build your pace, continuously challenge your body by adding the element of difficulty in each exercise or increasing the reps every week. Keep progressing till you can achieve your set targets and then practice the same steps until you build the endurance to handle more. In case you’re working out at a gym, ask for help before using equipment to prevent injury. You can also ask one of the more experienced gym goers to tell you all about their routines – maybe you’ll learn a thing or two..

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