Regular exercise boosts physical and mental health. However, this doesn’t mean that you perform any exercise you find easy. Women with busy routines often skip an important part of their life, which is maintaining good health. They need the best exercises for women that show effective results without taking too much time.
In this post, you will find the 10 best exercises for women that will bring your body into shape. Include these exercises in your daily routine and you will see a significant improvement in your overall health. The best thing about these exercises is that you don’t need hours to perform them. 20 to 30 minutes a day would be enough to keep you fit. So, let’s get started:
1. Jumping Jacks
Jumping jacks are simple warm-up exercises to stretch your muscles. By performing this exercise you can greatly increase your stamina and flexibility. To perform jumping jacks you need to stand tall while keeping your feet together and hands on the sides. Once you are in position, jump while raising your hands above your head, extending your legs apart on both sides and quickly return to the initial position with a jump.
Perform this exercise for two straight minutes. The exercise stretches the muscles and circulates oxygen in the bloodstream. After performing jumping jacks, you will instantly notice a huge difference in your entire body. Performing jumping jacks regularly will make you flexible, burns calories, and tone your body.
2. Push-ups
Push-up is a common and effective exercise that pumps your entire body’s muscles. To perform this exercise you need to get into a plank position, keep your hands slightly apart from your shoulders and stretch your legs away from your body until your back is straight. This is the initial position for this exercise.
Now lower your body and bring your chest close to the ground and return to the initial position. Make sure that your back is completely straight throughout the exercise. Repeat the exercise multiple times and take some rest.
This exercise will make your chest broad and strengthen your upper body. Furthermore, it grows your shoulders, triceps, abdominal and thigh muscles. Beginners may find this exercise difficult. If you find difficulty performing push-ups, you can start in an inclined position.
3. Squats
The squat is another effective exercise that builds your hips and thighs. This exercise has a wide range of variations to target specific muscles. However, you need to perform the basic exercise in this routine. Stand straight while your feet are wide apart. Make sure that your chest and shoulders are up with a straight back.
Now, go down in the sitting position and slowly return to the initial position. Repeat the same pattern multiple times. While performing squats, you need to keep your neck straight, making sure you look ahead all the time. You need to be careful about your body posture while performing squats. If you fail to keep your body straight, you might hurt yourself. Squats improve your overall health by boosting blood circulation and digestion.
4. Single-Leg Stand
You can stay focused and reduce anxiety, stress, and depression by balancing your body on one foot. Believe it or not, performing the single leg stand is quite simple. You need to move the complete weight of your body to one leg and lift the other leg off the floor. Move the leg straight forward without bending your body. Stay in this position for a minute and shift your body weight to the other leg.
5. Bridge Posture
Bridge pose helps you fight hypertension and relieve lower back pain. Furthermore, the exercise can also improve your digestive system and rejuvenate tired legs. You can perform this exercise by lying flat on the floor while your hands are on the sides. Raise your knees and keep your feet apart and then slowly lift your hip and hold for a while. Now return to the original position.
6. Planks
Planks improve your body posture, core strength and metabolism. Furthermore, this one of the best exercises for women shows effective results without taking too much time. improves your overall balance, and coordination. You can perform this exercise by resting your body on the elbows and toes, while the back facing the ceiling. Hold on to this position as long as you can.
7. Leg Raise
Leg raises strengthen your legs and abdomen muscles. The exercise is effective for your lower abdomen, glutes, calf muscles, and hamstrings. You can even perform this exercise while lying on the bed. Simply lie down on the bed or floor, making sure that your legs are straight. Now, lift your legs and hold on to this position for a while and slowly return to the original position.
8. Hands In and Out Breathing
This simple exercise increases your breathing and lung capacity. If you experience menstrual issues or asthma, performing this exercise may help. Many stress management programs include this exercise to keep the body relaxed and calm.
Stand straight and stretch your arms up to shoulder level. Make sure that your palms are facing each other. Now, spread your arms sideways while breathing in. Return to the initial position while exhaling. Repeat this process for 3 to 5 minutes.
9. Hip Rotation
The hip rotation exercise improves stability and prevents injury to ankles, knees, and hips. It can also reduce lower back pain. To perform this exercise, lie flat on the floor, keeping your feet apart. Now, slowly move one leg towards the ceiling and drop it down. Make sure you look upwards while performing this exercise.Repeat the process with the other leg as well.
10. Crunches
Crunches build abdominal muscles and you should include this exercise in your daily routine if you want to get six-pack abs. This exercise also strengthens your core such as oblique and lower back muscles. Lie on the floor with your feet apart. Keep the hands over your head and lift your head and shoulder from the floor and return to the initial position. .
Conclusion
Hopefully, you will find these 10 best exercises for women effective to maintain your overall health. Add these exercises to your routine and improve flexibility, mobility, and build muscles. These exercises are also ideal to burn calories. You can follow these tips to burn stubborn body fat.