Have you ever wondered if the exercises you’re doing are the most effective and efficient? Do you ever finish a work-out thinking, “Boy, that better have been worth it?” Of course, as women, we all know the importance of cardio exercise—not just for keeping slim, but also for the health of our heart and muscles. Pair these 5 simple exercises with your normal cardio routine and give your work-out that extra kick it may need. And believe me, it’s worth the time, energy and sweat.
Exercises for women for a toned, flat stomach
MOUNTAIN CLIMBER
The most effective exercise for women, tones your abdomen muscles and helps burning belly fat.
Performing the Mountain Climber
Take the push-up position on the Swiss ball by placing your hands on the ball. You body should be straight. Lift the right leg off the floor and gradually raise your knees close to the chest, without bending. Hold this position for 30 seconds. Repeat the procedure with the left leg.
SIDE PLANK
One of the most popular exercises for women, the side plank reduces waist size and strengthens side Abs muscles.
Performing the Side Plank
You can lie on your left side with your knees straight. Now, you push up your body sideways, by putting the weight on the left forearm and elbow. Raise yourself until your body forms a straight line. Hold this position for 30 seconds, and then turn to the other side.
HIP RAISE OR BRIDGE
Hip raise or bridge exercise for women targets the muscle of the rear end of your stomach, keeping it flat and fit.
Performing the Hip Raise or Bridge
Lie down straight on your back, with your knees bent and your legs flat on the floor. Now, raise your hips forming a straight slope. Hold your position for 5 seconds and then return to the original state.
Exercises for women for trimmed thighs and sculpted legs
SINGLE-LEG DUMBBELL STRAIGHT LEG DEAD LIFT
This simple exercise for women targets your hamstrings and increases blood flow to the leg muscles, increasing flexibility and preventing injuries. It is also beneficial for backbone aches.
Performing the Single-leg Dumbbell Straight Leg Dead Lift
Get a pair of dumbbell and hold them tightly on your thighs, at the length of your arm. Now raise your right leg off the floor and bend your knees. Subsequently bend your upper body towards the floor. Hold your position for 30 seconds and revert back to the original. Repeat the procedure with the other leg.
Exercise for women for slender and strong arms
PLATE PINCHING
This exercise for women strengthens the muscles of fingers, hands, thumbs and forearms and tones your biceps.
How to perform Plate Pinching
Grab a pair of lightweight plates with your right hand. Hold the plates together, with your fingers pinched. Bend your elbow slowly and bring the plates as closer possible to your shoulders. Now, revert back slowly to the original position. Repeat the process with the left arm.
