20 Proven Best Exercises for Women : Health – Beauty – Skin
There is no doubt that women will be more likely to have an issue related to the shape of their body compared with men. So, if you have some kind concerns related to your body weight or want to improve the overall health of your body, exercise is the must thing to do. But, not like men, there are a difference to do the exercise among women. It is better for women to take the exercise with lower intensity than men and also, one of the most important thing is the exercise must be enjoyable to do. Here are the best exercises for women.
Health benefits of push up not only for man, but also for women. Push-up is one of the most simple and easy exercises to do. The advantage of doing this exercise is that you can do this exercise anywhere, even in your own house, and anytime, without any special requirements needed. Also, push-up is the complete pack of exercise,because not only this exercise could burn the calories in a short amount of time, but this exercise would also tighten your body. This exercise could also be combined with the other exercises too so that you will not get bored.
To do this exercise, you need to get down your body, with your both hands in the floor, which positioned slightly wider than your shoulder. Put your feet closed together. Then, you need to lower your body until the chest nearly touches the floor, but don’t let your chest touches the floor. After that, push back your body until your entire body streamlined, just like as the starting position. Do that movement repeatedly about 20 times in 3 sessions on a daily routine.
Cycling would be the perfect exercise for women too. This is because this exercise is very fun and has a lower risk of causing an injury. Aside from that, this exercise is easy to do and in fact, it could burn the calories faster than most of exercises. Also, it would be very beneficial to improve the health of your cardiovascular system, as well as to make our body back in shape in the short amount of time. (Read :Benefits of Cycling)
If you’re women and you don’t have much time to do some exercises, you still can do this kind of sport and you don’t need to cycling in a far distance. You could use your bycicle whenever you want to go to the grocery stores near your house or whenever you’re accompanying your children to go to the park. Just make it simple whenever you’re having cycling exercise.
3. Squat to Chair
This is also an easy exercise that would be beneficial for women. This exercise would strengthen the bone density, which will prevent you from the risk of osteoporosis in the future. So, why this exercise could improve the bone density? Because squat to chair will involve the entire lower body. There is no surprise that this exercise would be beneficial to strengthen the bone around your pelvic, which is really susceptible of fracture whenever you’re getting older.
To do this exercise, first you need to stand with both of your feet spread just as the same with shoulder width and extend the arms forward and you need to keep them streamlined with the floor during the exercise. Then, you need to slowly bend your knees until you can feel the chair underneath your butt. After that, don’t let your butt sitting through the chair, you need to immediately straight up your knees and get back to the starting position. Repeat the steps up to 20 times per day.
4. Side Plank
Side plank is different from the traditional plank, because it will give you the additional advantages. We know that every woman has their own concern related to their waistline. If you want to tighten the waistline and make your body has a good shape, then side plank is a must do exercise. In the side plank, you need to support your body weight with the tw point of contacts of the body, which are one of your hands and one of your feet.
So, to do this exercise, firstly you need to lay your body on the left side. Then you need to put your elbow below the shoulder and the forearm perpendicular to the body. Then, you need to prop up your body with your left elbow touches the floor, and then you need to raise the hip until your body has the straight line between the ankles to your shoulder. Hold that position for about 30 seconds.
Step-ups is also an easy exercise that would be very beneficial to burn the calories around your thigh and your legs. This exercise would also make the muscle in your hamstring would be stronger than before. So, there is no wonder that this exercise would transform the rear side of your body into a great shape, and you can be very confident and comfortable whenever using the skirt.
Before the exercise, you need to find a bench or stand that would facilitate you to do this exercise. Then, you could start to stand in front of the bench, and then start to placed your foot on the bench firmly. Then, immediately press the foot on the bench and push your body up to the bench until your leg become straight on the bench. Finally, you could get back to the starting position and use the other side of your foot, repeat the steps several times.
Bridge is also a simple exercise that would be the perfect fit for women. Also, this exercise will be very beneficial for women who have a concern related to the rear side of the their body. Bridge is the exercise that would tighten the rear side of your body, such as tighten your body, as well as make your back become stronger than before. So, there is no doubt that bridge would avoid the back pain in the later stages of your life.
To do this exercise is very simple, you just need to lie on the floor with your knees bent. And then, slowly raise the hip until your body forms a straight line from the shoulder until your knees. Hold that position for several seconds, for about 30 minutes. After that, lower your body to the starting position and repeat the steps several times.
7. Shoulder Stand
Aside from bridge, this is also a simple exercise that every woman could do anywhere and anytime. You could even do it in your own house. Shoulder stand exercise would give you the great benefits to reduce the cellulite in around your stomach in in your waistline so that your body will be back in shape just like a model.
To do this shoulder stand exercise, the step is very easy. You just need to lay down your entire body on the floor, and the try to raise up your leg and your hip over the head until both of your legs touches the floor behind your head. Then you need to place both of your hands in your hip, and extend your legs straight up in the air. Hold that position for several seconds, about 20 seconds, and then slowly lower down your legs just like in the starting position.
8. Single-Leg Deadlift
Single left deadlift is the kind of exercise that would be beneficial to make your back become stronger and thus, it will avoid you from the back pain. Also, this exercise would be beneficial too to maintain the health of your cardiovascular system because it will make your heart beat faster. The muscle around your arms would be stronger too.
To do this exercise, you need to prepare a pair of dumbbell. And then, you need to grab the dumbbells and stand with just one side of your foot touches the floor. Raise the other side of the foot behind you. Then, start to bend the knee of the foot that touches the floor, so that the other side of your foot forms a straight line with the floor. Hold that position in a several seconds.
9. Reverse Lunge
The other exercise that you could do whenever you want to get back in shape as soon as possible is the reverse lunge. Reverse lunge is the exercise that would be beneficial to strengthen your entire lower body. So, there is no doubt that this exercise would make yourself become more comfortable to do the daily activity and could make you become more productive.
To do this exercise, you need to have a dumbbell and you need to stand next to the chair. Grab the dumbbell in your right hand, and the put your left hand on the edge of the chair.
And then extend your right knee backward on the body and trust the strength of your left leg to lower down until your right knee nearly touches the floor.
Push the left heel upwards and then step forward returning to the starting position. Repeat the steps 15 times per training.
Aside from pushup, we bet that everyone of you already know this exercise. This exercise would be very beneficial, yet easy to use, for every woman who want to tighten their abdominal muscle. This exercise would be very beneficial whenever you’re just having a labor and want to get your normal shape in a short amount of time. Sit-ups is a perfect solution for the concern related to your belly.
To do this exercise, you just need to lay down your body on the floor, with your knees bend so that the back your knees form a 90 degree angle. After that, slowly lift up your chest until your body will form a 90 degree between your upper body and your lower body, but you need to maintain the position of your knees just like in the starting position. After that, hold that position for 3 seconds, and then lift down your upper body to the starting positions. Repeat the steps about 30 times per training.
11. Lat Pullover
You might still be unfamiliar with this exercise. But, this exercise would be very beneficial to strengthen your lats, which is the muscle that will help you to pull up and down your arm. This exercise would be very important especially whenever you want to have a sexy looking around your chest.
To do this exercise, you need to lay down your body on the floor, with the feet flat. Then, bent your knees so that the back of your knees will form a 90 degree angle. Hold the dumbbell in each side of your hand, and then raise them up over your chest. After that, immediately lower the dumbbell and raise that dumbbell over your heads, but don’t make the dumbbell touching the floor. And then, raise the dumbbell again over your chest and do this repetition 15 times per training.
12. Back Extensions
Back extension would be very beneficial whenever you want to burn the calories as well as strengthen the back of your body. By doing this exercise, you will be less likely to have the back pain and the injury in your vertebral disc. Many health experts suggest that every woman should try to do this exercise in order to maintain the overall back health, as well as maintain the overall health of your body too.
So, to do this exercise, you need to lay your face down on the floor and your arms straight from your body, and your feet need to stay flat in the floor. After the position is all fixed, then you can slowly lift your head and shoulder up and then hold that for about 5 seconds. After that, you can lower your head and shoulder again just like as the starting position. Do that steps repeatedly 15 times per training.
13. Dumbbell Bent Over Row
Aside from the back extensions exercise, dumbbell bent over row is one of the exercise that would be very beneficial to improve the overall health of your back. Also, if you want to have a sexy look whenever you’re using the swimsuit, then this exercise is definitely for you and this exercise would be very good to improve your good posture.
To do this exercise, you need to stand normally with your shoulder width apart and grab the dumbbell in both of your hands. Then you need to start to bend your knees slightly, and then push your hip. You need to hold down the weight from dumbbell with your wrist facing back and your knuckles facing forwards. Then, start to bend your elbows and pull the dumbbell up to the sides, while you also need to keep your torso in the same position. Remember that you are just allowed to move your arms and keep your body in the same position. Then, slowly lower the dumbbell to the start position and repeat it 15 times per training.
14. Split Stance Dumbbell Curl
This is one of the exercises that you need to do whenever you want to burn a lot of calories, as well as tighten your hip. This exercise empashize on the stability of your body, because you will do this exercise in standing position. To do this exercise, you need to have a dumbbell and also standing in front of the bench.
So, whenever you’re doing this exercise, firstly you need to grab the pair of dumbbell and then place one of your foot on the bench. At the starting position, just let the dumbbell hanging in the same line as your arms that you put in both sides of your body. Then, without moving your entire arms, try to bend your elbows and curl the dumbbell to your shoulder as close as you can. Hold that position a little while, and then try to bend back your elbows into the starting position. Do the repetition for 15 times per sets, and then you need to do the same exact thing, but with the other side of your foot.
15. Single Arm Dumbbell Bench Press
This exercise would be beneficial for every woman to build their posture. If you have some concerns related to your belly, especially after you’re having a labor, then this exercise is your solution. There is no surprise that every woman would have the dream to have the sexy-looking appearance. A great posture and abs in your stomach would boost your overall appearance.
To do this exercise, you need to lay down your body in the flat bench and grab the dumbbell with your left hand and hold it over your chest. Place your right hand over your abs and then start to lower the dumbbell until the dumbbell touches the top of your chest. Hold that position for a little while, and then press the dumbbell to the starting position. Do that repetition 15 times per training.
Swimming is also a perfect exercise for women, because this exercise won’t make you feel exhausted and it’s also really fun to do. In the matter of fact, if you’re swimming for an hour, you can burn about 400 to 700 calories. Also, swimming is a perfect way to maintain the health of the cardiovascular system. Also, swimming is an ideal exercise for women in the last trimester of their pregnancy.
Whether you can swim or not, you still can do this exercise. If you can swim, it would be beneficial for you if you’re swimming from end to end of the pool. But if you can’t swim, just swim in about an hour without propel yourself from end to end of the pool.
Running is also very simple, and you can do it anywhere, anytime, but in a fun way. This is an exercise that would be very good for women who want to burn the calories in their body in a short amount of time. You can burn for about 600 calories per hour from running. To make this exercise become more fun, you can listen to your favourite music or podcasts. This exercise without a doubt would improve the health of your cardiovascular system too.
Before you’re running, many health experts suggest that you need to have a warm u a little bit. Warm up like bend up your knees high or walking for about 5 minutes before you’re starting to run will make you become less likely to suffer from the injury in your legs.
18. Jumping Rope
Jumping rope would also become a very perfect exercise for women because it is very simple to, and you just need to have rope. But, this is classified as the high intensity training, which will make you feel very tired in a short amount of time. Doing jumping rope for about an hour would burn 800 of your calories in the body. This exercise is also beneficial for everyone of you who want to strengthen the bones in your legs, arms, and core.
To do this exercise is also very simple, you just need to swing the rope with your both hands. Whenever the rope is at hip height, you need to jump with slightly bent your knees. Also, always remember to keep the balance between the jump because if you’re, you’re at the high risk of having an injury.
19. Step Aerobics
Step aerobics is also a type of exercise that would burn the calories in a short amount of time. With this exercise, women could burn about 550 calories in just 45 minutes of exercise. Step aerobics will make your leg, hip, and core muscle become stronger and it also will improve the overall coordination of your body. In the matter of fact, an hour of step aerobics training would give you the same fat burning as the seven-miles run.
As a woman, it would be very fun if you’re doing this exercise in a gym because you will meet new people. But, if you want to exercise by yourself in your own house, you can buy the DVD to instruct you the proper movement in this exercise, and then you just have to follow the instruction. In this exercise, you need to stand on an elevated platform, so you need to choose the platform that suit with your height.
20. Cleaning the House
If you’re a type of women who don’t have much time of might be not a fan of many types of exercises, you might have to do this activity as your method of exercise. According to many health experts, you can burn about 130 calories in a moderate house cleaning activity such as vacuuming, dusting, and laundry. Also, you will burn about 200 calories in the body if you’re gardening. So, cleaning the house would be an advantage for women who don’t have a time to do any exercise.
But, cleaning activity wouldn’t get you the perfect benefit to improve the health of your cardiovascular system just like when you’re doing many forms of exercise. In case you just want to control the body weight and you want to have a self-satisfaction, cleaning the house would be very good for you.
How To Make Exercising Enjoyable
After you know all of the best exercises for women, you might also want to know the tips on how to make exercising become more enjoyable. We know that not every woman like to do an exercise or maybe you’re a type of person who will get bored easily whenever you’re doing exercise. So, here are the tips to make exercising more enjoyable to do.
- Get involved with your neighbor or community. Everybody agrees that doing an exercise with someone else will be much more fun rather whenever you’re doing it alone. If you have someone to exercise with, you will be less exhausted and you will find that the exercise activity is pretty much enjoyable.
- Exercise with Family Members. There is no doubt that having an exercise with your family members would be very enjoyable and also, it can tighten the relationship among the family members. Also, having the family members to accompany your exercise activity will boost your motivation.
- Increase the Exercise Intensity Gradually. If you’re a beginner in an exercise, you don’t have to push yourself to the limit. All you need is just starting out gently, and whenever your body already get used to your rhythm, then you can increase the exercise intensity little by little.
- Try Different Kind of Exercise. With this method, you will be less likely to get bored whenever you’re having an exercise. Also, trying a lot of different exercises would tighten a whole part of your body, as well as figure out what kind of exercise that you find really enjoyable.
- Reward Yourself. Before you’re starting an exercise, set a goal, and then try to achieve that goal. Whenever you have already achieved that goal after having a hard exercise, do not be hesitate to reward yourself. But, remember that you need to reward yourself that will support the overall health of your body.
Read More Articles About Exercise:
- Health Benefits of Deep Breathing Exercise
- Benefits of Squats Exercise
- Health Benefits of Volleyball
- Health Benefits of Playing Golf
- Health Benefits of Basketball
- Benefits of Bike Exercise for Weight Loss
So, now you already know all of the best exercises for women alongside with the tips how to make your exercise become more enjoyable. Exercise will not only increase the overall health of your body, but also increase your mind and soul too. Stay healthy!