Great Exercisers For Women : When you start your exercise journey, or are getting back into working out, it is important to ease yourself into it. Do not push yourself to dive straight in at the deep end.
You need to build a solid foundation and for women, it is best to focus on the hip area and core, which includes your abdomen and back. These muscle groups combine to form the powerhouse of the female body, any strength-building workouts should target both of them.
Instructions: Stand with your feet hip-width apart, arms by your sides. Step your left foot back and lower your body down until both legs form 90-degree angles and your back knee hovers a couple of inches off the ground. Reverse this movement back into your starting position. This is one rep. Once you have done one set, repeat on the other side. For exercises like this, that use your own body weight to build strength, you can increase the intensity by adding extra weight. You can easily purchase dumbbells or kettlebells for training online.
Instructions: Lie on your back with your legs extended straight up towards the ceiling and arms by your sides. Lower one leg down as low as you can go without your lower back arching up off the mat. Return the leg up towards the ceiling and repeat on the other side. This is one rep.
Instructions: Start by kneeling at the back of your yoga mat with your toes tucked and your butt resting on your heels. Walk your hands forward to an all-fours position, then lift your knees to form one straight line from heels to head. Keep your hips high and your ab engaged, not letting your body drop or bend. Hold for around 30 seconds or as long as you are comfortable with. This is one rep.
Instructions: Lie back with your arms extended over your chest, raise your legs, and bend them 90-degrees. Keeping your lower back pressed down to the floor, engage your core, and then slowly extend and lower one leg to hover just above the mat. Hold this position for a few moments and then repeat on the other side. This is one rep.
Instructions: lie on your back with your legs bent and feet flat on the floor with your arms by your sides. Engage your abs, squeeze your glutes, and press into your heels as you raise your hips up towards the ceiling. Hold this position, with a straight line from shoulders to knees, for a couple of seconds before lowering your body back to the starting position. This is one rep.
Instructions: Lie down on your stomach with arms and legs extended on the floor so your body forms one long line, with your forehead on the mat. Engage your abs, squeeze your glutes, lift all four limbs plus your chest and head a few inches off the ground. Hold for a few seconds then return to start position. This is one rep.
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