8 exercises to make the best exercise routine for women
A good exercise routine for women should include the best exercises for women that allow the whole body to work in a balanced way. That is, should include exercises for women who work the different muscle groups of the body for a good aesthetic and work balance . In addition, they should combine cardio and strength exercises. And have special incidence in the key areas for the good physical condition of the woman.
Do you want to train with a routine that includes the type of exercise for women that helps you improve your fitness in a way effective and healthy? These are the exercises that you must include in it. You will sweat But you will burn a good amount of calories and you will improve the toning of the whole body.
Exercises for the best exercise routine for women
Mountain climber with fitball for a flatter stomach
Include it in an exercise routine for women for its effectiveness in tightening the gut and its contribution to a flat stomach .
For this You must place your hands on the fitball or Swiss ball and keep your arms straight. The leather should also be kept straight from head to ankles. The core should be kept tight throughout the exercise.
Next, raise one foot off the ground and slowly raise the knee until it is as close as possible to your chest and return to the starting position. Always without changing the posture of the back. Then repeat with the other leg.
Ideally, complete the exercise 10 times with each leg .
In case you do not have a fitball You can do it by supporting the hands of a bank. But an important part of the essence of the exercise is the difficulty that this involves with the fitball and how it forces to tense certain muscles.
Hip Raise to reduce and smooth tripita h3>
To do this Exercise lie on your back on the floor with your knees bent and feet flat on the floor. Reinforce the core, squeeze the buttocks and elevate the hips until the body forms a straight line from shoulders to knees.
Keep the posture between 3 and 4 seconds without stopping squeeze the buttocks and descend to the starting position.
Between 10 and 15 repetitions is the most appropriate according to whether your exercise routine for women includes other exercises that work in this area or no.
Push up to burn calories and tone muscles
To start this exercise, get on all fours with your feet close together and place your hands on the floor so that they are a little more outside than the body and in line with the shoulders.
Descends all the body until the chest almost rubs the ground.
Next pushes new to return to the po start position. Always keeping the hips raised and the core tight.
Repeat 15 times.
Dumb bell lunge, to burn calories and improve balance
Hold a dumbbell in your right hand next to your shoulder, with your arm bent. You can start with a 1Kg if you start from a sedentary lifestyle . But the ideal is that this weight is greater, adapted to what your physical shape allows you.
Move forward with the right leg and lower the body until the right knee is bent at least 90 degrees while the The left knee almost touches the ground. Push back to return to the starting position.
Repeat 9 more times .Let the weights remain on both sides of the body, with the palms facing the leg. Without flexing the elbows, raise the arms forward until they are parallel to the ground, keeping them at a angle of 30 degrees with respect to the trunk. You can orient yourself in front of a mirror seeing that it forms a "Y".
In the upper part of the movement, shrug the shoulders elevating them.
Do a pause of 2 seconds and lower the shoulders and return to the starting position without flexing elbows.
Do in total 20 repetitions .
Comba, cardio and exercise toning
Jumping with camber is an exercise for women that allows you to burn fat, improve your pace and work different muscle groups.
A minimum of 2 minute skipping at a good pace should not be missing in any exercise routine for women who work cardio and strength. If your fitness allows you, do 5 minutes at a variable pace 2 strong minutes, one soft minute, two strong minutes . Without reaching maximum intensity.
Step ups to tone buttocks and legs
To start, stand in front of a bench or step and place your left foot firmly on it. Press the left foot in the step and push the body up until the left leg is straight. Lower the body until the right foot touches the ground.
It is important that you keep always the tight core and the body weight in balance without swinging.
HIIT race on site, on tape or outdoors
Among the best exercises for women could not miss a brief but very effective exercise HIIT . You can include this as a final exercise of the exercise routine for women that we propose. Or, if you are in good shape, do it half a routine once and as a final point of this again.
To do this, do:
- 3 minutes at 50 percent of your maximum effort.
- 20 seconds at 75 percent of your maximum effort.
- 10 seconds at your absolute maximum effort.
If you have tape or you are going to do this exercise routine for women outdoors you can run freely. In a small space, make a career on the site.
Go ahead and work your body thoroughly with this effective complete women's exercise routine. You will improve your state of form at an integral level, working cardio and strength. And you will improve different muscle groups.
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