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Muscle-Building Workout and Diet


8 Best Exercises For Women There are a lot of pressure in the life of
the average woman. One of the hardest expectations society has
for you is to stay in shape. If you’ve decided to go the healthy route
and are trying to whip yourself into shape, then we’re glad you’re here because that’s
what this video is all about. So, without further ado, let’s take a look
at some of the best exercises for women. But remember, exercise is only one of the
things you need to do to keep yourself healthy. Why don’t you subscribe to our channel and
hit the notification button as well? That way, you’ll never miss any health tips
and you can get that body in good shape! Work Out Number 1: Forearm Plank. This exercise is meant to exercise your shoulders
and your core. First, you’re going to want to get on all
fours. Stretch your legs out behind you until you’re
on your toes. Then, put your forearms below your shoulders,
kind of like you’re doing an army crawl. Tighten your core and keep your forearms on
the floor and your body in a straight line from head to feet. Try not to let your hips drop and make sure
those abs of yours feel the squeeze. Hold this for about 30 seconds, or as long
as your body can possibly handle it. If it’s too much to handle in the first
place, then go ahead and keep your knees on the ground during this exercise. Work Out Number 2: Modified Push Up Essentially, you’ll want to start out in
push up position, with your body lying stomach down on the ground, your hands slightly wider
than shoulder width apart. However, instead of lifting your knees up,
just keep them on the ground. Then– perform your typical push up. Work Out Number 3: The Mountain Climber With
Hands On Swiss Ball. This exercise is described as simple and an
awesome way to tighten up that stomach of yours. For this, you’ll obviously need a swiss ball,
which is one of those big balls you’ll sometimes see in gyms or yoga studios. You’ll just place your hands on the swiss
ball and straighten your arms completely like you’re doing a push up. Keep in mind that your body should form a
straight line. This line is from your head all the way down
to your ankles. Make sure your core is tight for the entire
exercise. Take one foot off the ground and slowly raise
your knee to your chest, keeping your lower back unmoved. Then, once you’ve placed your foot back on
the ground, of course, do the same with your other leg. Switch between legs for about 30 seconds,
and you have a set. Remember that if the Swiss Ball is too hard
you can try it on the floor or on a bench. Work Out Number 4: Single-Leg Deadlift. This is an exercise that’s great for back
pain because it lifts and tones the glutes, as well as activating the whole core. You’ll need some dumbbells for this, so keep
that in mind. You’ll want to grab at least two of them,
and then start by standing on your left foot. Slowly, raise your right foot behind you and
bend your knee so your right lower leg is parallel to the floor. At this point, you should be standing with
your body upright, and your right leg cocked somewhat behind you. Now, focusing on the hips here, you’re going
to want to lean forward, bending your body as far as you can. Take a pause once your body is in a straight
horizontal line, then bring it back to the starting position. SHAPE MAGAZINE recommends that “As you come
up, think about using your glutes to push your hips forward instead of lifting from
your back”. Once you’re done, do about eight to twelve
of those and you’ve got a set. (For reference)
https://www.shape.com/sites/shape.com/files/styles/slide/public/deadlift-420x420_0.jpg Work Out Number 5: Hip Raise. This one is a double whammy– it helps the
muscles in the rear end, which, in turn, can help make your belly flatter. According to OPRAH.COM, this is because “When
your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower
back, but it causes your tummy to stick out—even if you don’t have an ounce of fat”. So, you’re going to want to learn this exercise. First, lie down on the floor, on your back. You’re going to want to bend your knees and
keep your feet flat, keeping your legs at about a 45 degree angle. Now, first, brace your core and squeeze those
glutes. Then raise your hips. Your body should be forming a straight line
from your shoulders all the way down to your knees. Now, keep this position for five… squeeze
your glutes the entire time, four… keep squeezing, three… almost done, two… one…
and release. Now, you can lower your body down. Once again, you’re going to want to repeat. Work Out Number 6: Second Position Plies. “Plies” is a word that comes from ballet,
and it’s great for the inner thighs as well as the sides of the butt. Ever wanted legs like a dancer? Well, get on those Second Position Plies! To perform these, you’ll need to start by
standing with your feet shoulder width apart. Next, turn your toes out slightly. Then, you’re going to want to lower your body
down, bending your knees until you find your thighs are parallel with the floor. After this, you’ll bring your arms all the
way over your head, and your shoulders should go down… and then back. Hold this position for a moment, and then
slowly push yourself back to where you started. Work Out Number 7: Triceps Extension. This is a work out for a woman who want to
increase the size of her arms. It’s especially good for toning shoulders
and triceps. You’ll need weights, or dumbbells for this
exercise, or in the very least something heavy you’re comfortable lifting with one hand. Got it? All ready? Good. First, start yourself off in the lunge position,
which means you’ll have one foot in front of the other, with its adjacent knee slightly
bent. Your back heel should be placed firmly on
the ground. Place one weight in the hand of the arm you
wish to begin with. Lean over your front knee slightly as you
lift your arm with the weight straight up by your side. Remember, the top of the weight in your hand
should be facing the ceiling. Lift and lower the 2-3 pound weight about
an inch (30 times each side), and then return to the starting position. Work Out Number 8: Shoulder Stand This move is only for the most advanced workout
gurus, and should not be tried by those who aren’t really serious about losing weight. It’s a yoga move, and this one in particular
is great for reducing the appearance of cellulite, which is a goal we think we can all get behind. For starters, you might want to do this against
a wall if it’s your first time. First, lie with your back on the ground. Lift your legs and hips off the ground, with
your legs coming up over your head until your toes touch the floor behind you. Then, put your hands on your back and put
your legs straight into the air. From your shoulders all the way down to your
ankles, there should be a straight line. Hold this position for a while… see why
we told you to do it against a wall? And so, we must conclude our list of best
exercises for women. What did you think? Are you going to include any of these in your
next regiment? Did we miss any of the best? Why don’t you let us know in the comments
section below all your best work out tips for women!

11 thoughts on “8 Best Exercises For Women

  1. What did you think? Are you going to include any of these in your next regiment? Did we miss any of the best? Why don’t you let us know in the comments section below all your best work out tips for women! If you enjoyed this video, please give it a like and share it with your friends! 😊

  2. So simple: all exercises where they can bend over, spread and stretch their legs and asses wide. They just love doing those.

  3. POWERFUL😃 AMAZING WOW BEAUTIFUL EXERCISE 🤗THANKS YOU ⚘.ALWAYS DAPHNE COTTON 🦋💜.❤🖤💚BROWN FAMILY.

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