The 10 Best Exercises For Women

Every woman is familiar with some problematic areas that need extra exercise to get tight and lose weight. After a lot of exercises and mistakes, we finally found a solid set of moves that will help you shape, feel confident in a swimsuit or in your favorite tight jeans.

Read about these 10 best exercises for the whole body and especially for the abdomen, the inner thighs and shoulders, and tips on how to do them right.

Thrust with one foot

We, for Her, recommend this exercise because it raises and tightens both the legs and the back (helps to prevent back pain).

How to do it: Take a pair of dumbbells and stand on your left foot. Raise your right foot behind you and bend your knee so that the right one is parallel to the floor.

Turn forward to your hips and slowly lower your body as much as possible. While doing so, consider using your dumbbells. Stretch your back and chest all the way.

Side Plank

This exercise is a secret weapon that helps to tighten and lower the waist. It works deep in the abdominal muscles (envelopes, transverse abdomen) which other numerous exercises do not reach.

How to do it: Lie on your left side with your knees upright. Place the upper body of your left elbow and forearm. Lift your thighs while your body forms a straight line from ankles to shoulders. Hold this position for 30 seconds. Turn to the other side and repeat. You can do this 5 times.

Pushup

We are huge fans of this classical exercise because it works the whole body, burns a significant amount of calories, and tightens the chest muscles.

How to do this: Put your feet on the floor and put your hands on the floor so that they are a little wider than your shoulders, feet are close to each other. Lower your body until your chest almost touches the floor and then go back to the starting position. Make sure you keep your hips raised and your stomach is tight all the time.

Squeezing with open legs

This ballet stroke sculpts the inside of the hips as well as the hind legs.

How to do it: Stand with legs wider than shoulders, toes slightly to the side. Lower your body down by bending your knees until your thighs are parallel to the floor. Put your hands over your head and shoulders. Hold for a while, then slowly return back to the starting position.

Cardio workout with high intensity

Include a high intensity workout (HIIT) in your routine to burn more calories in a shorter amount of time, unlike long, slow endurance exercises.

How to do this: Choose any kind of cardio workout (elliptical, jump rope, treadmill, bicycle, etc.) and repeat the following model 10 times in total:

• 3 minutes at 50% of your maximum effort
• 20 seconds at 75% of your maximum effort
• 10 seconds at absolute maximum effort

It does miracles!

Triceps Exercises

This is our favorite exercise for toning the back of the shoulders and triceps. Lightweight weights are used and you perform a large number of repetitions (25+) for this exercise.

How to do this: Take the position shown in the picture above. Tilt slightly with a bent knee as you lift your hand straight to you, the top of the weight to the ceiling. Lift and lower the weight from 2-3 pounds to about 1 inch (30 times on each side).

Step Up Exercise for the Foot

This exercise is aimed at the muscles of your glats and stones to create thinner, stronger legs and a stiffer raised back. This also works on the rear and front.

How to do it: Stand in front of a bench or ladder and place your left foot firmly on the foot. Push your left foot into the foot and push your body while your left foot is right. Lower the body down until your right foot touches the floor and repeats.

Keep your chest up. Keep your weight balanced without leaning back too far or too far forward.

Exercise Bridge

Bridges are not just the perfect exercise for a perfectly rounded back throat, but they will also help keep your back healthy.

How to do this: Lie on the floor with your knees and feet on the floor. Pause in the top position, then lower the body back to the starting position.

Planck Exercise

Adding a striking exercise is mostly an excellent exercise that improves the posture and strength of the waist. This will make you feel better, look taller and feel more confident.

How to do it: Start by taking a pose for a paddle exercise instead of your hands. Your body should form a straight line from your shoulders to the ankles. Then lift up one arm, as shown in the picture. Draw your shoulders down and back while lifting your arms. Hold the position for 5-10 seconds, then change your hands.

How do these exercises work on your body?

1. General workout of the body

For fast body tone, select five of these exercises and make 3 runs of each exercise 10 times (unless otherwise stated). Make the most calorie burning movement as fast as possible.

The next day do the other five exercises. You can include a series of cardio intervals in the entire body session or do it separately for a longer period of time.

2. Highlight the problem areas

If you want to tighten a particular area, select the exercises that focus on those places and turn them into your everyday life. Just remember to continue to challenge your body by gradually increasing your weight or the number of repetitions when you become stronger.