workouts for women

workouts for womenWorkouts for toned body (Source: abs-fast.com)

Regular physical activity can improve your health, decrease the risk of cancer, and can make your skin glow. If you don't have time to go to the gym or you just don't feel like going, don't worry, here are some workouts for women which can be done at home to get a perfect toned body

Workouts For Women

1. Step-ups

workouts for womenStep-ups (Source: popsugar.com)

BenefitsThis is among the easiest yet effective workouts for women. During strength training sessions, it will help to build and tone your leg muscles.

There are several variations to it which can be included in your lower-body program conventionally and it will keep your routine fresh.

How to do it 

  • Place your left foot on a chair/stair.
  • Return to the starting position.
  • Now place your right foot on a chair/stair and again bring it down.
  • Repeat the steps and do it for at least 10 minutes.

2. Side plank

Workouts for women(Source: sportsedgeacupuncture.com)

BenefitsSide planking is concretely efficacious for training your obliques, which genuinely stabilise your spine, while the inversion plank places the fixate on your abs and lower back.

How to do it 

  • Lie down on your side, put your forearm in such a position that you can raise yourself up on it.
  • Keep your legs straight.
  • Your hips and knees should be off the floor.
  • Your body should compose a diagonal line from head to toe. You can repose your other hand on your waist. Brace your abs and hold for 15-30 seconds.

3. Pull combo

workouts for womenPull Combo (Source: glamour.com)

BenefitsPull combos work on more muscles at a time causing a nice magnification hormone spike from the incremented blood flow for fat loss and protein synthesis to increment muscle magnification.

How to do it 

  • Stand with your feet hip-width apart and bend your arms at 90 degrees. Keep the right hand near hip while the left hand should be up above face. Now bend and lift the right knee toward chest, lean forward, extend right arm forward and left leg back.
  • Switch legs and arms.
  • Do the entire sequence for 10 to 12 times.

4. Inchworm

workouts for womenHow to do Inchworm (Source: dallingtonfitness.co.uk)

Benefits It is called the Inchworm because it imitates the up-and-down motion of a worm. Abs, obliques and lower back are essentially benefited by Inchworm.

How to do it 

  • Stand with your feet close together.
  • Put your hands on the floor and stretch.
  • Walk your hands forward until you are supporting all your weight on your hands and toes.
  • Bend your hip keeping your legs straight.
  • Keep your hands in place and walk your feet forward to meet your hands.
  • Repeat.

5. Squat and Shoulder Press

workouts for womenHow to do Squat and Shoulder Press (Source: hoab.org)[/caption]

Benefits The Squat with Shoulder Press should be done before starting other exercises. It will strengthen your shoulder, quadriceps, chest muscles, hamstrings, triceps and core muscles.

How to do it 

  • Stand straight.
  • Spread your feet shoulder-width apart.
  • Clasp the dumbbells in front of your shoulders with your palms facing each other.
  • Begin with a squat position, flexing the knees and hips to lower your body while keeping the dumbbells in front of your shoulders.
  • Pause for a moment at the bottom of the squat, then return to the starting position.
  • Stand and raise arms straight up over shoulders.
  • Repeat all the steps 8-10 times.

6. Crossover Lunge

workouts for womenHow to do Crossover Lunge (Source: ifitlife.wordpress.com)

BenefitsThe Crossover Lunge is used to build strength and improve flexibility. It targets the hamstrings extra hard while instructing our body to balance and coordinate.

How to do it 

  • Stand with arms at shoulder height. Step forward with left foot, crossing it in front of right.
  • Perform a lunge while twisting torso right, there should be a stretch in the hips.
  • Go back to the first position.
  • Switch legs and repeat.

7. Biceps Curl

workouts for womenBiceps Curl (Source: shutterstock.com)

BenefitsA bicep curl will exert pressure on your gluts, triceps, abs, shoulders and many other muscles in the body. It is best to do bicep curl one side at a time.

How to do it 

  • Stand straight with dumbbell in each hand.
  • Exhale and alternatively curl your arms upward until they’re in front of your shoulders.
  • Now slowly begin to lower the dumbbells back to the starting position.
  • Repeat for 5-8 minutes.

8. Kickback

workouts for womenKickback Exercise (Source: glamour.com)

Benefits The kickback exercise works on your triceps, back and helps the chest in every pushing movement.

How to do it 

  • Stand with left foot in front of right. Hold a weight in right hand and with your back flat, lean forward.
  • Slowly extend your arm back, lifting weight as high as possible and pause for 10 seconds.
  • Lower your hand, switch sides and repeat.

9. Bridge

workouts for womenBridge Exercise (Source: spinept.com)

Benefits The bridge exercise activates the core muscles in your body which includes your abdominal muscles, your lower back and gluteus muscles. Performing any variation of a bridge will tighten everything up in one easy move. It improves the body posture and reduces back and knee pain.

How to do it 

  • Lie flat on the floor on your back with your knees bent.
  • Keep the arms straight at your side.
  • Slowly lift your hips off the floor, keeping your knees in line with your shoulder.
  • Pause at the top for 15 seconds and then go back slowly to the starting position.
  • Do it in reps of 10 lifts

10. Push-ups

workouts for womenPush-ups (Source: popsugar.com.au)

BenefitsPush-ups can build up the facade in front of your physique and it can also develop the support system behind the muscles. If you learn how to do push-ups correctly, you reduce your chances of experiencing back pain.

How to do it

  • Lie flat on your stomach with your hands near your ears.
  • Raise yourself using your hands.
  • Push back and repeat.

These are some of the best workouts for women who want a perfectly toned body. All we are asking is to do these on a daily basis and you’ll surely notice a change.

 

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