5 Best Exercises For Women

First of all, this article is especially dedicated for women. Exercise is essential and important to fitness and healthiness, and it applies to women as well. Let’s check out some exercises with instructions provided in order to stay fit and healthy. You can also be kept in great shape for the rest of your life.
Dead bug

Begin to lie down, arms stretched across the chest, legs raised and bent 90 degrees which is knees above hips and shins parallel to the floor. Keep your low back on the floor, support your core, and then slowly and simultaneously extend and lower your right leg and hover it over the mat. Pause, then return to the beginning and repeat on the other side. That is one rep. Complete as many reps as possible under the control of 30 seconds.
Leg lowers

Begin to lie on your back, with your legs straight toward the ceiling, and your feet over your hips and arms by sides. Reduce the height of the left lower leg as much as possible without arching your back from the mat. Go back to the beginning and repeat on the other side. That is one rep. Complete as many reps as possible under the control of 30 seconds.

Plank

Begin to lie on your back, with your legs straight toward the ceiling, and your feet over your hips and arms by sides. Reduce the height of the left lower leg as much as possible without arching your back from the mat. Go back to the beginning and repeat on the other side. That is one rep. Complete as many reps as possible under the control of 30 seconds.

Reverse lunge

Start to stand with your feet hip-width apart, arms by sides. With control, step back and lower your left foot until your legs are at a 90-degree angle and your back knee is hovering 2 to 3 inches off the ground. Move in the reverse direction to return to the beginning. That is one rep. Complete three sets on each side, each set 10 times, no need to alternate.

Bent-over row

First, stand with your feet under your hips, your knees slightly bent and hinged forward on your hips, so your torso is parallel to the mat, your arms hang vertically, and your palms face each other. Squeeze the shoulder blades together, bend the arms, and pull the elbows toward the ceiling. Stop when the hands reach the rib cage. Pause, then restart the lower arms. That is one rep. Complete three sets of 10 reps.

Conclusion

To sum up, those five exercises are one of those best exercises for women to do which include dead bug, leg lowers, plank, reverse lunge, and bent-over row. They can keep you fit and healthy, and also keep you in a great body shape for the rest of your life. So what are you waiting for? Let’s begin those exercises now!

Reference:

1) https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#Stick-to-the-basics
2) https://www.womenshealthmag.com/fitness/a19039331/best-workout-for-body-type/

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