Exercising and working out is usually associated with men who want to build their physique. But in the modern world females also exercise to keep themselves fit in the hustle and bustle of daily life. Not only the athletes and celebrities but an ordinary woman like you can exercise to keep yourself in a better shape. Barry’s fitness trackers’ reviews at fitness mate guide are available to keep a track of your fitness activity in the most efficient of ways.
Mountain climber for abs, with hands on the Swiss ball:
Method:
Keep your body straight and take pushup position. Instead of putting your hands on the ground, put them on the Swiss ball. Ensure straight shape from head to the ankle. Hold the shape firm throughout the process of your workout. Bend one of your legs, so that the knee touches your chest. Extend the leg subsequently and repeat the process with the other leg. Keep doing this thing for 30 seconds. Note: Buy the best Swiss ball as it will help you with most of your exercises.
Benefits:
The best way to tighten your belly area without extensive muscle movement.
Hip raise for glutes:
Method:
Lie with a straight back on the floor. Bend your knees and keep your feet flat on the floor as well. Maintain the position for a while to relax. Now squeeze your glute muscles and raise your hips above the ground. Make sure that your body forms a straight line from the shoulder to your knees. Keep your glute muscles tight and squeezed for 5 seconds and then get back to the initial position.
Benefit:
The exercise focuses on your rear portion to keep your belly flatter. The reason behind this thing is: if your muscles are loose, the pelvis tilts and tummy falls out. A tighter set of muscles pulls the tummy back in.
The offset dumbbell lunges for quadriceps:
Method:
Hold a dumbbell in your hand bent near your shoulder. Now step forward with your right leg while bending your knee. Continue until your right knee gets bent to a 90° angle. Make sure that your left knee touches the floor simultaneously. Go back to the initial position and repeat the same process with your left leg (weight in the left hand).
Benefit:
The excessive amount of weight on one side of your body allows you to improve your balance, shape your hips and abs & last but not the least burn lots of calories.
Single-leg dumbbell with straight-leg deadlift for hamstrings:
Method:
Hold two dumbbells in your hands. Put your hands right before your thighs. Stand with your feet far apart. Now bend your knees slightly and lift one leg up. Keep your knees in the same position and bend your hips so that your torso is parallel to the floor. Squeeze and pressurize your glutes. Straighten your hips and raise yourself back to the initial position.
Benefits:
This exercise strengthens your hamstring and glutes. This then causes a reduction in the imbalance between the legs causing a decrease in injury risk. The hamstring is stretched causing a high amount of flexibility.
Single-Armed dumbbell chest press for chest:
Method:
Hold a dumbbell in one of your hand and lie down on the straight. Not straighten your arm above your chest. Now pull your arm down slowly towards your chest. Let your arm, rest for a moment and push the arm back to the starting point. Repeat the same process again on the other hand as well. There are several other chest exercises as well.
Benefit:
It strengthens your upper body. Puts your chest in the best possible shape. With a considerable strengthening of triceps.
Scaption and shrug for shoulders:
Method:
Hold dumbbells in both your hands wide apart. Now to start, move your arms up (without bending) to a point where the arms are parallel to the floor. Now reverse the process to the initial point and start again.
Benefit:
The burden of the exercise lies on the shoulder and it helps the shoulders to shape and gain power.
Swiss ball triceps extension for triceps:
Method:
Hold a pair of dumbbells in your hands while lying in a Swiss ball. Straighten your body so that your body from knees to shoulder is parallel to the floor. Join both your hands and put your hands straight in front of your face. Now bend your elbow (without moving your arms) to a parallel position with the ground. Pause there for a moment and go back to the starting position.
Benefit:
The triceps experience a heavy force. With a considerable tension from the Swiss ball on the back and abs.
Split stance dumbbell curl for biceps:
Method:
Bending one of your legs and put it on a higher platform or a bench. Kept your arms straight down. Now without moving your arms, bend your elbow and bring the dumbbells to your shoulder. Go back to the initial position and repeat the process.
Benefit:
Standing in a bent position puts an additional pressure on your hamstring and glutes. This improves the functioning of your lower body along with the biceps.
McGill curl up for lower back:
Method:
Lie down straight on the floor. Put the left leg straight on the floor and bend the right leg with foot on the floor. Put both your hands below your lower back. Now lift your head above the initial point without bending your back. Hold this pose for 5-10 seconds and go back to the position of the start.
Benefit:
This exercise puts immense pressure on your lower back with a possibility of shaping your abs.
Swiss ball L raise for upper back:
Method:
Lie with your face down on the Swiss ball with all the pressure on your chest. Put your arms straight toward the ground. Now pull the arms up to a perpendicular position with the body torso. Now without moving your arm rotate your forearms as back as possible. A proper guide may be helpful for you to understand.
Benefit:
This exercise is the best workout for your upper back. You can now wear backless dresses without a second thought.
