Are you unsure what is the best and most effective exercise for women that will propel you toward your goals? It can be quite a challenge to know what the best efforts are in reaching your goals but today, I hope to make it all a bit more simple and effective for you. Sound good?
Many women are unsure about resistance training. They are, in many instances, scared to look like a man after hitting the weights in the gym week after week. Yet, their ongoing cardio routines are not offering the shape and tone they desire. So, I’m going to combine the two and create a fabulous balance that will result in your goals realized.
There are hundreds, if not thousands, of exercise movements from which to choose when discussing exercise for women. But I believe in the basics. There are just some foundational movements that should never be excluded from any fitness routine and I have three to discuss with you today. These three powerful, simple, anywhere resistance moves you will target the primary muscle groups for your goals- glutes (your bum), thighs, abs and back. Simple, easy, effective exercise for women comes to the rescue! Add these to your cardio routine, hopefully HIIT: High Intensity Interval Training, and watch those pounds melt away and those muscles tighten and tone in no time at all!
Squats
Maybe they aren’t the most fun movement in the exercise for women arsenal, but they are remarkably effective. Squats tighten and tone the thighs, glutes, and core by engaging multi muscle groups. That in turn, leads to more fat burn.
Squats can be performed with body weight only for beginners and then with added weight via the addition of dumbbells as you advance.
Begin the movement with feet shoulder width apart and toes turned slightly outward. Tighten your core (abs) and slowly lower your body while placing the weight on your heels. Keep your back straight and your shoulders back as you squat.
A few key points:
- Be careful not to lean forward. Doing so will displace the emphasis!
- Make sure your knees do not extend over your toes and your weight remains on your heels.
- Go deep. It’s called a squat not a dip!
- Complete 3 sets of 8-12 reps each
Dumbbell Rows
Who doesn’t like a sexy back? Seriously, man or woman, a nicely toned, chiselled back just looks good on everyone! And best of all, a strong back results in great posture and that makes us all look fabulous!
Dumbbell rows targets all those upper back muscles as well as the biceps and shoulders; again a great compound muscle movement to maximise time and results. Now that is hard to beat in one movement wouldn’t you say?
Here is how you do it:
Pick up one dumbbell in your right hand, palm facing the body. Place your opposite hand firmly on a bench with your left leg as if you were going to lunge. Keep your back flat, upper body steady and the abs tight.
“Row” or pull the dumbbell back using the upper back to initiate the movement rather than the arm. Slowly lower the dumbbell back down until arm is straight, to complete one rep. Repeat on the other side.
Key points to remember:
- Keep back straight, head up and eyes forward.
- While lifting, focus on the muscles in the back. Imagine that you are pulling your shoulder blade back toward the spine as you row.
- Make sure the back, not your arm, is doing the work!
- No body language. Keep your core engaged and do not give in to momentum.
- Complete 3 sets of 8-12 reps each side.
I know, I know. Yuck! Crunches are the pits. You see it all the time, someone in the gym, crunching for an hour in hopes of 6 pack abs. Not gonna happen. Abs are not made by crunches. So why do them? Simple, core strength (not the same as a 6 pack J. The core is where power originates. Crunches can be an effective exercise for women to strengthen the core which in turn empowers any other movement performed.
Here is how to properly perform these crunches. Lie on your back with your knees bent parallel to the floor. Place your hands behind your neck, not for leverage but for support and comfort. Begin by lifting your shoulders off the floor, then rotate them toward the right knee. Return to the start position then repeat by twisting toward the left knee.
Remember:
- Do not pull your neck! Use your hands for support and nothing more.
- Tighten your abs and pull from your belly button.
- Do not move your knees. They remain steady in position throughout the movement.
- Complete 3 sets of 8-12 reps per side.
Added to your cardio regime, these simple, exercise for women movements will help strengthen and tone the abs, glutes, thighs and back giving you that sexy toned body you dream of having. Add them every other day either before or after your cardio workout.
Exercise for women couldn’t be easier! Wouldn’t you agree?
So how about a challenge? Why not apply these for the next 30 days and report to me about your results? Are you in? Come on now! I know you can do it! And I’m here all the way! So, use the comment section below to announce your commitment and let the journey begin!
