Women Workout Worries

Women Workout Worries

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Women Workout Worries

Strong is the new sexy. As much as the fuss behind slim and size 0 was paid heed to, the world has indisputably come down to a conclusion where curvy is just as desirable if there is shape and control. Exercising isn’t just a physical aspect. It has mental upshots as well which reflect on the face and normal behavior of the individual. As women everywhere now crave a schedule that allows them time to keep their body fit and hence their mind healthy, they are definitely paving their own way to happiness.

However since each body type, physique and strength is different from the other, the workout plans that suit women are different from the others. Even before you begin with efforts to sweat it out for a perfect shape to the body, it is necessary that you first be happy with how you are. It is only ‘better’ that you are working towards. Fitness is a priority isn’t it? So here is a plan that will tone and shape your figure so that you feel more confident in your own skin.

Following the tips on Fitness Workouts healthy recommendation is to follow these exercises in the number of sets and reps mentioned. As a beginner, learn to take it slow and steady instead of burdening your body with intense and hardcore performance. As per the plan, alternate your days between these exercises and cardio workouts including walking, running, cycling etc. A 30 minute cardio would be enough for your stamina.

  1. Stiff-Leg Deadlifts
    Grab a pair of dumbbells and prepare for a stance with the distance of approximately 4 inches between your feet. Bend your knees slightly and hold the dumbbell in front with your hands roughly shoulder-width apart. Straighten your back, jut out your chest and keeping your head up, lower the bar slowly bending only the hips. The right way will give your hamstrings and glutes the feel of a stretch. Coming back to the start position, use your glutes by squeezing them. Ensure that your knees are locked throughout the exercise.
    Sets: 3
    Reps: 10
  2. Static Squat Curl
    Move into a position placing your feet at a distance between each other that is wider than your hips. Squat down and push back your hips. Rest the lefy hand on your left leg and put the right arm holding the dumbbell or the weight inside the right leg. Bend the right arm curling it towards your body and then slowly lower the same arm to the ground.
    Sets: 3
    Reps: 10
  3.  Pushup and leg Raise
    Lay down with your face towards the ground on a fitness ball. Using the help of your hands, roll the ball to under your shins. Come to the push up stance with your hands directly below the shoulders. Straighten your torso and bend your elbows while lowering your chest towards the ground. Go down till your upper arms are parallel to the ground. Now bring back your body to the starting position and contract your glutes as you lift your right leg off the ball. Now bring your right leg down, closer to the ball and lift the left leg. This completes one rep.
    Sets: 3
    Reps: 10
  4. Chest Press
    Lie down on the ground facing up with your knees bent and your feet flat. Hold the weigth bars or dumbbells in your hand. Start by bending your arms and spreading your elbows out towards your shoulders. Your upper arms should be perpendicular to the ground. In the next step, pull up your arms and press the dumbbells/weight bars above your chest, bringing the dumbbells in line with the midline of the chest. Slowly bend your elbows back to the start position.
    Sets: 3
    Reps: 15
  5. Lunges
    Stand in a way that between your feet is a distance as much as those of your hips. Grab the dumbbells in your hand and place them on your shoulders with your elbows bent and pointing out to the sides and your palm facing forward. Move your right leg forward and lower the body to bring the knees absolutely perpendicular to the ground. Ensure that you ankles and knees are in one line. Now lightly, press into your right foot and while straightening your right leg bring your left knee forward to the front of your hips in a position that you are standing on one leg. The weights should be help up towards the ceiling. Go back to the start position.

Sets: 3
Reps: 10

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Image Source : womenshealthmag

Follow this routine for 6 days in a week, replacing the exercises with your cardio sessions on every alternate day, so that you are effectively working out for 30 to 60 minutes every day a week except your resting day. As you build up on your stamina and flexibility, increase the amount of weight uses during the workouts. Paired with the stretching to warm up your body, this plan is going to help you build sleek muscles and also shed the unwanted kilos on your bones where all you need is a pair of dumbbells and a fitness ball. Makes it easier doesn’t it? So grab your necessities and start off with your new plan. It is never too late. Stay healthy! Stay happy!

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