In an effort to keep things fresh and urge people to exercise (which we are all for! ), new and trendy workouts for women are always appearing. However, many of these workouts are nothing more than expensive gadgets or subscriptions that are seldom used. (If you are interested, here are the greatest and worst “as seen on TV” abs goods.)
To cut through the bull, here’s a solid list of the greatest exercises for women that, when combined into heart-pumping routines, can make you feel powerful and confident. What is the best part? This exercise does not involve much equipment; all you will need is a yoga mat or a soft floor, something to step up on, and a pair of light- and medium-weight dumbbells to complete it. (Which you can acquire at a very low price on Amazon.)
Continue reading for the top ten greatest exercises for women to strengthen your core, inner thighs, buttocks, and shoulders, as well as suggestions on how to combine them into one of the finest workouts for women — or anybody, really.
Learn How to Make Use of These Techniques
Woman’s Workout: A Total-Body Workout
Pick five of the greatest exercise techniques for women and do three sets of each for a fast, total-body workout. Move as quickly as possible between motions in order to burn the most calories feasible.”
Execute the next five female fitness routines the following day, as well. To add cardio intervals into your total-body training session, you may do it in a few sets during the session or perform it separately for a longer amount of time.
Specific Zones Should Be Targeted
In order to strengthen one or two specific regions (for example, you may be particularly interested in core exercises for women or arm workouts for women), choose the most effective exercises that target those areas and include them in your current workout regimen. It is important to remember to keep pushing your body as you gain strength by gradually increasing the weight or the number of repetitions you do. These exercises will only be effective if you are putting in the necessary effort.
In Chicago, personal trainer Jacquelyn Brennan, C.S.C.S., a certified strength, and conditioning specialist, says deadlifts are one of the finest exercises for working the back of your body, which includes your glutes, hamstrings, and spine. In case you are wondering, all of this is part of your critically crucial posterior chain. Furthermore, since deadlifts engage so many muscles at the same time, they save you a significant amount of time compared to practicing single isolation exercises. The addition of a supplementary balancing challenge to this workout for ladies by doing it on one leg is also a nice addition.
Single-Legged Deadlift start with;
Hold a set of dumbbells and take a step back with your left foot to warm up.
Lift your right foot behind you and bend your knee so that your right lower leg is parallel to the floor, all the while keeping your core engaged and your chest up.
Slowly lower your body as far as you are able to by bending forward at the hips.
Take a deep breath and then push your body back to the beginning position to complete the movement again. Think about lifting from your glutes rather than your back as you come up, rather than from your lower back.
10 repetitions on each side, a total of 20 reps
“Planks” are one of the greatest abdominal exercises because they train your deep inner core muscles (including your transverse abdominis), which helps to maintain the stability of your spine and provides you more strength throughout your workouts, according to Brennan. This oblique-targeting version is a good method to engage your abs in regions where crunches are not always effective.
Lie down on your left side, with your knees bent and your back straight.
Your left elbow and forearm should be used to support your upper body.
Raise your hips until your body is in a straight line from your ankles to your shoulders, then lower your hips. Keep your body in this posture for 30 seconds.
Repeat the process on the other side, this time laying on your right side.
Hold each side for two 30-second periods (then work up to 45- and 60-second holds as you progress).
Due to the fact that it is similar to a moving plank, a perfect-form push-up challenges your complete body (particularly your chest) while also burning calories. Because it trains your body in a functional movement pattern, it is one of the greatest exercises for women to include into their workouts. This will help you perform better in other exercises at the gym, as well as in your everyday life.
Begin by getting down on your hands and knees and positioning your hands on the floor so that they are slightly wider than and in line with your shoulders, with your feet close together.
Lower your body until your chest is almost touching the floor, then push yourself back to the beginning position while keeping your hips elevated and your core supported the whole time, as shown.
Perform 15 repetitions.
Second Position Pliés
Pliés are a favorite of your lower body — yes, your whole lower body. As Brennan explains, they are one of the most successful workouts for women because, “they work all of the larger muscles in the lower half of the body, making them incredibly efficient and effective at both building muscle and burning calories,” Due to the fact that you are turning your toes out during this technique, the squat action will shape and tone your inner thighs as well as your gluteus minimus (side of your butt). By including them into your leg day regimen, you may create an incredible exercise for ladies.
Standing with your feet wider than shoulder-width apart and your toes turned out slightly is a good position.
Lower your body to the ground by bending your knees until your thighs are parallel to the ground. Raise your arms upwards and your shoulders down and back to complete the pose.
Take a moment to catch your breath, then gently raise yourself back to the starting position.
Perform 15 repetitions.
In comparison to lengthy, gradual endurance exercise, high-intensity interval training (HIIT) is one of the greatest exercises for women since it burns more calories in a shorter period of time. Try introducing it into your training program on alternate days, twice a week at the very least.
HIIT moves may be performed on any piece of cardio equipment (ellipticals, jump ropes, treadmills, bikes, etc.) or with bodyweight alone:
Attempt to complete 3 minutes at 50% of your maximal effort.
Try to work for 20 seconds at 75% of your maximal effort.
You have 10 seconds to put forth your very best effort.
Perform 10 repetitions of the circuit.
Kickbacks (and its greatest workout cousin skull crushers) are fantastic for focusing on triceps, yes, but they also target your traps, which many women neglect, according to Brennan, who recommends doing them every day. As an added bonus, in addition to helping to balance out your biceps and maintain arm strength, working your traps and triceps during arm exercises for women will also help to make your arms appear fantastic. Lightweights and high repetitions are recommended for this exercise for women; but, if you choose, you may increase to a weight that you can lift with an excellent technique for 10 to 15 reps. (See also: When to Use Lightweight vs. Heavyweight Weights.)
Begin in a lunge stance with 2 to 3-pound dumbbells in each hand and your back heel on the ground.
Raise your right arm straight up by your side, with the top of the weight towards the ceiling, while you lean over your front bent knee and lift your right arm straight up by your side.
Lifting and lowering the weight by an inch or so is recommended. Repeat the process on the other side.
Perform 30 repetitions on each side.
This is one of the greatest workouts for targeting the muscles of your glutes and hamstrings, which will help you build stronger legs and a tighter bottom. Step-ups work your quadriceps as well as your hamstrings since they require you to straighten your knee against the opposition.
As you approach a bench or step, plant your left foot firmly on the step or bench.
As you plant your left foot onto the step, lift your torso up until your left leg is completely straight, keeping your chest up and core engaged the whole time.
Lower your body back down until your right foot meets the ground, then repeat the process.
Maintain an equal distribution of your weight, and avoid leaning too much forward or too far back.
Perform 10 repetitions on each side.
Bridges are not only one of the most effective exercises for developing a contoured buttock, but they will also assist to keep your back healthy and pain-free, making them an excellent addition to any woman’s training regimen (FYI: Glute bridges and hip thrusts are not the same things.)
Position yourself on the floor, face-up, with your knees bent and your feet flat on the floor.
Raise your hips to the point where your body creates a straight line from your shoulders to your knees (see illustration).
Hold your body in the elevated posture for a moment, then lower your body to the beginning position.
Perform 20 repetitions.
Plank with Arm Raise
The addition of an arm raise to a core exercise that is already beneficial, such as the forearm plank, increases the stability challenge of the ab workout for women, which in turn improves posture and core strength.
Begin in push-up posture, then bend your elbows and place your weight on your forearms rather than your hands to complete the exercise. (The length of your body from your shoulders to your ankles should be a straight line.)
Lifting your right arm straight out in front of you requires you to brace your core and maintain proper hip positioning. Lifting your arms requires you to draw your shoulder blades down and back.
Hold the posture for 5-10 seconds, and then swap the positions of the arms.
Perform 5 repetitions on each side.
Why not include elements of yoga into a women’s fitness program, given the many physical and emotional advantages the practice provides? Inversion positions are excellent for promoting relaxation, blood circulation, and gaining a fresh viewpoint! This is one of the most beneficial exercises for women to include into their training routine — but you can incorporate more calm inversions into other aspects of your life as well. For example, every night before bed, try placing your legs up the wall for 5 minutes every night.
Spread your legs and hips off the ground, lifting them up over your head until your toes touch the floor behind you. Lie down on your back and repeat the movement.
Hands should be behind your back, and your legs should be extended straight in the air, forming a straight line from the shoulders to the ankles.
When you are holding the shoulder stand, keep your neck relaxed.
Try to keep your balance for one minute (or as long as you feel comfortable doing so).