20 Great Exercises for Women

Transcription

1 20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: Source:

2 2 When it comes to fitness experts say that men generally want to be bulkier and women want to be trimmer and everyone wants to do what they are good at. In other words, women want to lose body fat and men want hypertrophy. There are also hormonal,, structural and body composition differences between the sexes. So with this in mind, we have come up with a new e-book e with effective exercises for women that work on key parts of the body. Look out for out e-book on exercises for men. Coming soon. 1. Best Arm Exercises: You can t hide those arm forever. Get ready to look sexy in sleeveless numbers with this arm sculpting workout. Although triceps make up about two-thirds of your upper arm, it s easy to forget about them in your training routine, as you don t see them. But don t ignore this important muscle if you want shapely, toned arms. i. One-legged standing triceps extension BENEFITS: This exercise helps build your triceps and shape your arms to eliminate underarm flab. Use slow, controlled movements to get the most from it. How to do it - REPS: 15: Grip the dumbbells so your palms are facing each other and stand in a split stance so your left foot s in front of the right. Bend your left knee slightly and lean forward so your weight s over your left leg and your elbows are by your sides. Keeping your elbows still, extend both dumbbells backwards and squeeze your triceps so your arms are straight. Hold for a second, then lower the dumbbells slowly back to the starting position. Swap legs and repeat

3 3 ii. Stretch band overhead extension BENEFITS: This exercise will firm and define troublesome upper arms without the need for heavy or expensive gym equipment. How to do it - REPS: 15 each arm: Hold one end of the resistance band in your right hand just above your head. Reach behind you with your left hand to grab the other end of the band. Pull up with your right hand, keeping your elbow close to the side of your head. When your right arm s straight, slowly return to the starting position and repeat. iii. Triceps press-ups on knees BENEFITS: You don t need weights. How to do it - REPS: 15: Kneel down with your palms flat on the floor in front of you, close together. Keeping your back straight, lift your feet off the floor and cross them, moving your weight onto your hands. Lower your body slowly towards the floor, keeping your elbows close to your body. Once your chest is near the floor, pause, then lift your body back to the start position.

4 4 2.Waist Exercises E Shift stubborn weight from your sides using these simple exercises. Do them in order then repeat three more times, resting for 30 seconds between each circuit. i. V-SITS BENEFITS: These help elongate your torso and flatten your tummy. Control your muscles throughout for best results. How to do it: REPS: 12: Lie on your back on the floor with arms and legs stretched out so your body s in a line. In one movement, lift your torso and legs up as if you re trying to touch your toes. Keep your legs straight throughout. Pause, then lower back slowly to the starting position. ii. Bicycle Crunches BENEFITS: This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso (the love handles!). How to do it - REPS: 15: Lie on the floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.

5 5 iii. Plank Touches BENEFITS: Helps stabilise your spine and protects your lower back while working your entire core. How to do it: REPS: 20 (10 on each side): Start in a press-up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow. Pause, then straighten the right knee so you re back in the start position. Repeat, bringing your left knee to your left arm, and continue alternating. iv. Gym Ball Crunches with Ball BENEFITS: Targets your upper abdominals and obliques (at the sides of your abdominals). How to do it: REPS: 15 Sit on a gym ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball at a slight incline. Keeping your arms by your ears, contract your abdominals and curl your head, neck and shoulder blades up. Pause, then slowly lower to the starting position.

6 6 3.Bums and thighs Now s a good time to beat pesky cellulite and tone up your bum. This routine slims your thighs and adds definition to your figure. Women are pre-disposed to lay down fat on their lower body for fertility. The good news is, this fat is not as dangerous for your health as fat around your middle, and the even better news is there are plenty of great exercises to help reduce it. The following exercises, combined with your cardiovascular workouts, will help lift your bottom, slim your hips and tone and define your thighs. i. Weighted Glute Bridge How to do it: Reps: 3 sets of 10 Lay flat on your back with your feet firmly on the floor. Grab a 5k cylinder weight and hold it with both hands across your stomach. Squeeze tightly and you raise your body upward, contracting the buttock as you hold your body straight. Hold for two seconds, then release back down. ii.walki Walking Lunge How to do it: Reps: 10 steps With weights in y our hands, take a big step forward and bend both your knees to 90, keeping your body upright and feet pointing forward. Push off your back foot and bring it in front of you to go into the next lunge. Walk forwards with each lunge.

7 7 iii. Lateral Lunge How to do it - Reps: 8 each side Stand with your feet together and dumbbells in front of you. Take a big step to the side and lower onto your leading knee with your torso upright. Keep your knees in line with your feet. Push back to the start and repeat to the other side. 4. Cellulite Feeling strong and lean has never been cooler. Cellulite, which affects 90% of women over their lifetime, has not. If dimples are getting in the way of your perfect bikini body, don't worry, there s lots you can do to shift it and show off a smoother, peachier derrière! This set of orange-peel fighting exercises challenges your gluteal muscle group, to lift and tone your bum. It's the perfect addition to your post-hol workout routine. What are you waiting for? Let's get started! WHAT TO DO Grab your dumbbells, gym ball and Step or bench for this high-octane circuit. Perform it three times, moving seamlessly from one exercise to the next, resting for one minute after each circuit. Goodbye orange peel! Kick dimples to the curb in just TEN minutes

8 8 i. Sledgehammer Benefits: Works the legs, gluteals, hip flexors, core and shoulders and also raises the heart rate. How to do it: 10 REPS Hold one dumbbell in both hands and, keeping your core engaged, bend at the hips and knees. Gently swing the dumbbell back between your legs, keeping a flat back throughout. Using momentum, swing the dumbbell forwards and upwards, straightening your hips and knees at the same time. Allow the dumbbell to swing up to an overhead position, ensuring you keep the weight under control. Lower the dumbbell back down between your legs to complete one repetition. ii. Gym Ball Single leg curl Benefits: Great multi-tasker exercise that works your lower body and core. How to do it: 5 reps each leg Lie on a cushioned mat, with your calves resting on top of a gym ball, feet together and your arms by your sides. Your neck and shoulders should be relaxed. Engaging your abs, raise your hips and lift your left leg away from the ball. Keeping your left leg and hips stable, bend your right knee and drag the ball towards your bum with your right heel. Keep your spine lifted from the floor and straight throughout. Pause for a moment at the top of the move, then straighten your right leg again by pushing the ball. Return your left leg to the ball, and repeat on the opposite side.

9 9 iii.side step-up with lateral raise Benefits: This exercise will test your arms and shoulders, as well as your gluteals and co-ordination. How to do it: 5 Reps each leg Stand right side on to a bench or Step. Step on to the bench with your right leg and push up. As you bring your left leg up, power it out to the left and raise your arms to shoulder height. Keep your focus and feet forwards. Step down to the same side to complete one rep.

10 10 5. Chest Great for toning and building upper-body strength, this is your go-to routine for a delectable décolletage! These exercises will also work your arms, shoulders, and core for an effective total upper-body workout. Equipment Needed: Swiss balls, dumbbells, resistance band i. Chest Press Benefits: It strengthens the chest, shoulders and triceps. How to do it: 3 sets of 10 Reps Wrap a resistance band around the centre of your back and hold one end in each hand so the bands run along the inside of the arms. Adjust the tension of the band to the required level by wrapping the ends around your hands or loosening them off. Begin the movement with your arms bent and hands at your chest, palms facing down. Squeeze your chest and press your arms out in front of you, keeping the band stable. Don t lock the elbows. Slowly bring your hands back to your chest without letting the elbows go too far back, as this strains the shoulders. Keep the motion slow and controlled try not to use momentum.

11 11 ii.press Press-ups Benefits: They target the chest, shoulders, triceps and core to improve posture and lift the chest. How to do it: 3 sets of 10 Reps Kneeling on a mat, choose your press-up position. A box press-up with arms and thighs at a 90 degree angle is easiest. The three-quarter press-up, on hands and knees with your hands further forward and your hips and back in a straight line from shoulder to knees, is more challenging. A full press-up, with only your hands and toes touching the floor (pictured) is the hardest option. From your chosen starting position, lower your nose to the floor, in front of your hands. Keep your chin tucked in to your chest, and your tummy pulled in. Push back up to your start position, making sure your chest stays forward and your head stays in front of your hands. iii.pec fly Benefits: It works the chest and front of the shoulders to firm your chest. How to do it 3 sets of 10 reps: Lie on a Swiss ball holding a dumbbell in each hand. Ensure your core muscles are engaged and hips are lifted to keep the body in a straight line.your knees should be at a 90 degree angle to the floor. Hold both dumbbells above your chest, with a slight bend in the elbows. Slowly lower the weights to your sides, pausing when the dumbbells are at shoulder level, then return the dumbbells to the start position, squeezing through your chest muscles as you do so.

12 12 iv.dumbbell punches Benefits: It raises your heart rate and tones your chest, arms and shoulders. How to do it: 10 on each arms x 3 sets. Hold a pair of dumbbells at shoulder height with arms bent, palms facing in. In a slow, controlled motion, punch your right hand diagonally across your body to the left, keeping it at shoulder level. Allow your torso to rotate slightly as you punch, but keep your lower body still throughout the move. If you feel the move in your shoulder rather than your chest and back, slow down until you feel your chest and upper back muscles flex and contract. Return to the start, and alternate for 20 total reps 10 on each arm. Do two to three sets. 6. Tummy If a flat, toned tummy is number one on your summer wish list, just doing sit-ups isn't going to give you the taut tum you're after. In order to get the most out of your workout, you need to mix-up your routine - stomach moves alone won t trim your waistline, no matter how many sit ups you're doing! The key to a super-slim tum involves a combination of a healthy diet and a good exercise regime. These three variations of sit-ups target all the different muscles in your mid-section, helping to melt excess fat and reveal a svelte waistline and sculpted abs. Try them with 30 seconds rest between each set to get the most out of the routine.

13 13 i..v-sit How to do it: 15 Reps x 3 sets with 30 seconds rest in between Lie on the floor with your arms and legs outstretched. Keeping your arms and legs straight, lift them toward the ceiling, reaching your hands to your toes. Lower and repeat. ii. Modified V-sitV How to do it: 15 Reps x 3 sets with 30 seconds rest in between Sit with your feet raised and your back almost upright. Slowly extend your legs and recline your back slightly. Crunch to bring your body back to the start position and repeat. iii.weighted stability-ball ball crunch How to do it: Lie on a stability ball with your feet on the floor, holding a medicine ball over your chest. Raise your upper back and shoulders off the floor. Lower and repeat.

14 14 If you re looking for a training programme that will help you get fit and in shape, use this free guest pass to come out and try our facilities and meet one of our dedicated fitness instructors to discuss your training and nutritional needs. Life Gym 3 Castell Close Enteprise Park Swansea SA7 9FH Tel: info@lifegyms.co.uk *

15 15

16 16