THE 10 BEST EXERCISES FOR WOMEN

Regular exercise is essential for maintaining overall health and well-being. For women, incorporating a variety of exercises into their fitness routine can help build strength, improve cardiovascular health, enhance flexibility, and boost confidence.

In this article, we will explore the ten best exercises for women that target different muscle groups and provide a well-rounded fitness experience.

Whether you’re a beginner or a seasoned fitness enthusiast, these exercises will empower you on your fitness journey.

One-leg deadlift

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
• Return to the starting position.
• Repetitions: 12 to 20 repetitions with each leg.

Side plank

• First of all, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
• Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
• You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Push-up

• Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
• The body should form a straight line from the shoulders to the ankles.
• Tighten your abs as much as possible and keep them tight.
• Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
• Pause and return to the starting position.
• Do 20 repetitions.

Sumo squat

• Stand with your feet a little wider than hip-width apart and turn your feet outward.
• Keep your hands together in front of your chest, push your hips down and back into a squat.
• The weight should fall on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
• Return to standing position and repeat.
• Do 10 repetitions.

Jump rope

• Try to have your feet as close together as possible.
• Do this exercise for 60 seconds.

Triceps extension with dumbbells

• Stand with your legs apart with your feet shoulder-width apart.
• Next, he places both hands in front and holds a dumbbell at one end (or the handle of the kettlebell).
• Raise your arms above your head and bend your arms holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
• Make sure your spine, legs and knees are in a straight posture.
• Then return to the starting position.
• Perform between 15 and 20 repetitions.

Step-Ups

• Stand with a bench or step in front of you.
• Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
• Lower your left foot back to the ground while keeping your right foot on the bench.
• Repeat 3 sets of 12 repetitions and then change legs.

Glute bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you are in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Plank with leg raises

• Sit face down, in the typical plank position, resting your forearms on the floor.
• Raise your right leg as much as you can, then lower it to the starting position and do the same with your left leg. This is a repeat.
• Complete 12 repetitions.

Standing Leg Raises

• Stand with your legs and feet together, and join your hands by your palms at chest height.
• Raise your left leg as much as you can and then take it to the start.
• Repeat the movement until completing the repetitions.
• Do 15 repetitions with each leg.