To get the maximum from their gym time-women should be doing these 5 exercises often. without adding more reps or more minutes they can simply turn their bodies into a nice bikini bodies. Being a woman, You're all about multitasking when it comes to your job, your to-do list, and even your free time (seriously, who just watches TV these days?). So why shouldn't your workout—and your body—benefit from the same smart shortcuts? Make these five exercises a part of your routine to guarantee that you're getting the most from your workout.
5 Exercises For Women
There are plenty of exercises for women but these 5 exercises can make you very fit and healthy. It may be one of your top sexual fantasies to look fit. Read more about Top Sexual Fantasies Of Women.
Exercise No.1 Bent Over Rows
So much of what we do and how we move involves the muscles on the front of the body—the chest, abs, biceps, etc. But pulling exercises like rows strengthen your back to improve posture and balance out the body. Plus, you'll look that much sexier in halter dresses. The bent-over row uses dumbbells and gravity to target the back. Keep your hips hinged without letting your shoulders hunch, and pull your elbows back, keeping them close to your sides. Add in some extra core work by alternating your arms, but still keeping your torso square (no twisting).
Exercise No.2 Poster Planks
Yes, I know you've been told time and again how great planks are for you. But do you know why? For the strongest midsection (read: flat abs and tight waist), you want to train your core to resist flexing and twisting. The ab and back muscles are all that support the lower spine between your pelvis and your rib cage, so your goal should be to make them as firm as possible. Anti-flexion and anti-rotation exercises like planks challenge all-around core stability, without the back strain that crunches and sit-ups can cause. Now that's a major pro.
Exercise No.3 Ball Crunch
For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.
Exercise No.4 Loaded Squats
Research continues to show the amazing benefits of lifting weights: It's the go-to way to build muscles, strengthen your bones, and even speed up your metabolism. In fact, because the glute and leg muscles are the largest in the body, adding bulk to your squat is a big way to boost calorie burn. (And no, you won't add bulk to your thighs—quite the opposite, in fact.) The simplest way is to use dumbbells, held in your hands with straight arms by your sides as you squat. Start with 10 pounds per hand, and increase once you can perform 12 reps with ease.
Exercise No.5 Vertical Leg Crunch
Women should try this exercise as well. Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.
Why exercise for women is necessary ?
Most women involved in weight loss or looking fit believe that it's all about the calories. People think that If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only somewhat true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.The body is made actually to adapt the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.
5 Exercises For Women
There are plenty of exercises for women but these 5 exercises can make you very fit and healthy. It may be one of your top sexual fantasies to look fit. Read more about Top Sexual Fantasies Of Women.
Exercise No.1 Bent Over Rows
So much of what we do and how we move involves the muscles on the front of the body—the chest, abs, biceps, etc. But pulling exercises like rows strengthen your back to improve posture and balance out the body. Plus, you'll look that much sexier in halter dresses. The bent-over row uses dumbbells and gravity to target the back. Keep your hips hinged without letting your shoulders hunch, and pull your elbows back, keeping them close to your sides. Add in some extra core work by alternating your arms, but still keeping your torso square (no twisting).
Exercise No.2 Poster Planks
Yes, I know you've been told time and again how great planks are for you. But do you know why? For the strongest midsection (read: flat abs and tight waist), you want to train your core to resist flexing and twisting. The ab and back muscles are all that support the lower spine between your pelvis and your rib cage, so your goal should be to make them as firm as possible. Anti-flexion and anti-rotation exercises like planks challenge all-around core stability, without the back strain that crunches and sit-ups can cause. Now that's a major pro.
Exercise No.3 Ball Crunch
For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.
Exercise No.4 Loaded Squats
Research continues to show the amazing benefits of lifting weights: It's the go-to way to build muscles, strengthen your bones, and even speed up your metabolism. In fact, because the glute and leg muscles are the largest in the body, adding bulk to your squat is a big way to boost calorie burn. (And no, you won't add bulk to your thighs—quite the opposite, in fact.) The simplest way is to use dumbbells, held in your hands with straight arms by your sides as you squat. Start with 10 pounds per hand, and increase once you can perform 12 reps with ease.
Exercise No.5 Vertical Leg Crunch
Women should try this exercise as well. Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.
Why exercise for women is necessary ?
Most women involved in weight loss or looking fit believe that it's all about the calories. People think that If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only somewhat true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.The body is made actually to adapt the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.
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