Top 10 workouts to tone and strengthen women’s bodies.
Workouts to tone and strengthen women’s bodies
“Workouts to tone and strengthen women’s bodies” will be the focus of today’s article on health, while men often favor heavy weightlifting, women should also incorporate weight training into their fitness routines for optimal health and physique.
1. Push-Ups – Push-ups are an excellent keep-fit session for building upper body strength, targeting the chest, shoulders, and arms, Push-ups work various muscles in the upper body, making them a great choice for women’s strength training.
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2.Thrusters – Now these are full-body exercises that strengthen legs, core, and shoulders by combining squats with overhead presses, these keep-fit sessions can be used with dumbbells, a barbell, kettlebells, or other weights.
3.Jump squats – Jump squats are when you squat down and then jump up(“literally”). They work your legs, butt, and stomach and help you get stronger and more agile, women lose bone density faster after menopause due to hormonal changes. Doing high-impact exercises before and after menopause can help build bone density and reduce the risk of osteoporosis [weakened and fragile bones].
4.Step-Ups With an Overhead Press – This keep-fit session involves stepping onto an elevated platform while pressing weights overhead, this exercise engages many key muscle groups across your body, this exercise boosts your heart rate, enhances coordination and balance, and strengthens core muscles because it involves one-sided movements.
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5.Lateral Lunges with a Biceps Curl – Lateral lunges with a biceps curl involve stepping to the side while simultaneously curling weights upward, the lateral lunge strengthens muscles on the inner thighs, glutes, quads, and abductors, preventing imbalances and enhancing joint strength in all directions.
6.Stability Ball Circles – The Stability ball circles entail moving a stability ball in circular motions while engaging core muscles [ a group of muscles in your abdomen, lower back, and pelvis], this keep-fit session stabilizes your spine and pelvis for easy movement.
7.Stability Ball Hamstring Curls – Also, this keep-fit session involves lying on your back, putting your heels on a ball, and then pulling the ball toward your buttocks by bending your knees, and working your hamstring muscles [muscles located at the back of your thigh].
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8.Single-Leg Romanian Deadlifts – This is another great posterior chain exercise to include in weight training workouts for women, it involves bending forward from the hips while standing on one leg, extending the other leg behind you for balance, and then returning to an upright position.
9.Side Planks with Rotation – Side planks with rotation involve supporting your body sideways on one arm, lifting your hips off the ground, and rotating your torso to reach towards the ceiling with your free arm, this keep-fit session strengthens the core muscles, including the obliques and the deep stabilizing muscles. They also improve shoulder stability and enhance overall balance and coordination.
10.Forward Lunges with Rotation – This exercise involves stepping forward into a lunge position while simultaneously rotating your torso to one side.
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