We’re living in an era where everybody seems to have started walking down the fitness road. While some are serious about their health and fitness, many are into it just because it’s a fad these days. Whatever the reason may be, the point is that good health is being considered on a serious note by the millennials.
When we look at the body of a man and a woman, we all bow down to the fact that it’s the woman’s body that needs conditioning the most. This is because of all the bodily changes she has to go through at every stage of her life right from the start of menstruating to delivering a baby up to the time of menopause. These changes require different types of care. Which is why every woman needs to develop a habit of exercising for at least 30-45 minutes a day. This habit will ensure that the woman’s body is strong enough to bear all the changes it goes through in a lifetime. One can find numerous kinds of workouts that have been developed to suit an individual’s needs. For dance lovers there’s Zumba, for strength lovers, there are CrossFit workout regimes, etc. Here’s a list of four exercises every woman should be doing to keep herself healthy, strong, and happy. Read on dear women.
- Lateral Lunges
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Why do the lateral lunges?
The answer is simple. It is because women are known to have wider hips than men. Most of the women have that “Q Angle” and having this puts them at the brim of developing ACL injuries. For those who don’t know, ACL stands for Anterior Cruciate Ligament and the injury refers to a tear or a strain in the ACL section.
And, doing lateral lunges and other lateral movements will help one stabilize and strengthen the hips which are going to keep an ACL injury at bay.
How to do it?
First, begin by keeping your feet in a narrow stance and then step slowly towards the right side. Make sure that your right foot is pointing front and the right knee is aligned over your foot. Now sink the right hip down and ensure your left leg is straight while doing this. For stability, you can squeeze the hips.
Options to do it:
You can do this exercise while you are traveling or when you’re stationed at any place. You can also include a medicine ball while doing this exercise.
- Single-Arm Kettlebell Squat Push-Press
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Why do the single-arm kettlebell squat push-press?
Having a strong upper-body makes everyone think that it’s a men thing. This thought is wrong. Doing this exercise will help one build strong shoulders and up their upper-body strength. Practice this exercise and you’ll never have to count on anybody while lifting heavyweights.
How to do it?
Hold a kettlebell of medium weight in your right hand, next to your chest. Drop your hips and back down like a squat, then through your glutes drive and return to your standing position. While doing this, thrust the kettlebell in the air. Then slowly bring back the kettlebell to your chest and repeat this exercise.
Options to do it:
You don’t have to hold a kettlebell, you can perform this exercise using a dumbbell as well. Also, please make sure you know how to do your squats the right way before you start with the weights.
- TRX Low Row
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Why do the TRX low rows?
TRX here stands for “total resistance exercises” and doing this exercise will help strengthen the upper back and also improve the posture. This exercise will steer you clear from any injury and help you make use of the body power better.
How to do it?
Completely shorten the TRX suspension trainers and stand with your body facing the anchor point. Now ensure your body is planked perfectly, walk towards an angle that’s comfortable, yet challenging to you. Begin the low rows by retracting and then depressing your shoulder blades. Then pull your body to your wrists with the wrists facing inwards. While doing all of these, make sure you haven’t lost your plank position.
Options to do it:
You can also use a Smith bar machine with varied heights if you cannot lay your hands on TRX suspension trainers.
- Pull-Ups
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Why do the pull-ups?
When it comes to strength training, women have the advantage of building the shape of their body easily without any extra bulk here and there, because of the presence of high levels of estrogen. Doing this exercise will tone and strengthen one’s back and lead to a slimmer waist.
How to do it?
If you are a beginner, we suggest that you start with an assistance machine. Using your shoulder-width grip and an overhand, contract the back muscles and lift the chin towards your hands. Hold for three seconds and slowly lower yourself down to the initial position but do it in control.
Options to do it:
When you know that you’ve crossed the beginner’s level and have built enough strength, try this exercise with a pull-up bar and without any assistance.
Of course, all kinds of movements are important, but these exercises, in particular, will strengthen a woman’s body, the bones will get stronger, the body will feel better and lighter. Is there any other exercise you know of that needs to make it to this list? Let us know in the comments section below.
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