Getting fit topped your list of New Year’s Day resolutions. But, so far, you’re struggling to reach your goals. Besides being germy and gross, you feel gyms and health clubs are a scene. Due to a full slate of professional and personal responsibilities, you don’t have time to go to one to do the best exercises for women regularly anyway. If you can relate to this scenario, you’re not alone. Thankfully, you don’t need a gym, or even special equipment, to engage in the best workouts for women and get fit and healthy.
If you desperately desire to shed some pounds and tone up your problem areas, consider creating a routine that incorporates the following best exercises for women. These fun, proven workouts for women can help you sculpt those especially tricky parts you may be tired of covering up, your arms, legs, abs, and butt. So, lace up your sneakers and get ready to feel confident in that stylish swimsuit, little black dress, or pair of leggings you’ve been eying.
The Best Exercises for Women (No Gym Required!)
Many women avoid sleeveless blouses and strapless tops for one reason, that pesky fat on the backs of their arms. Therefore, no review of the best workouts for women would be complete without the triceps extension. These simple best exercises for women are an effective way to tone the back of your triceps and shoulders.
Before completing these best workouts for women, you’ll need to grab a light, two or three-pound, set of dumbbells. Get into a lunge position. Place your back heel on the ground. While leaning over your front bent knee, lift your arm straight up adjacent to your side. The top of the weight should be facing the ceiling. Lift and lower the weight about an inch. You’ve finished one repetition of these best exercises for women. Do 30 repetitions of these best workouts for women with each arm.
Like guys, girls can dig bulging biceps too. To impress while wearing your favorite short-sleeved shirts, do the tried-and-true biceps curl, one of the best exercises for women. If you’re a beginner, select a five-pound set of weights to do these best workouts for women with. Intermediate exercisers might want to go with 10-pound dumbbells while advanced fitness buffs may benefit from using 12-pound weights when completing these best exercises for women.
To do these best workouts for women, hold your pair of weights at your sides. Keep your chest up and your back straight. Your palms should be facing forward. Without shifting your upper arms, bend your elbows and curl the dumbbells in the direction of your shoulders when engaging in these best workouts for women. Carefully lower them back to the beginning pose, straightening your arms out entirely. This is one repetition of these best exercises for women. Do three to four sets of 12 repetitions of these best workouts for women.
Can you remember the last time you dared to bare your legs? Many workouts for women target isolated leg muscles. However, thrusters work all of your major leg muscles, including your hamstrings, quadriceps, and glutes, hard.
To complete a thruster, clutch a pair of light free weights close to your shoulders. Your palms should face each other. Stand up tall when doing these best exercises for women. Your feet should be shoulder-width apart. Throughout the completion of these best workouts for women, maintain your torso as upright as you can. Lower your body until the tops of your thighs are parallel to the ground. As you press the weights directly above your shoulders, thrust your body back to a standing pose. Lower the dumbbells back to the beginning position. Once you’re at the starting pose, you’ve done one repetition of these best workouts for women. Do three sets of 12 repetitions of these best exercises for women.
Besides thrusters, bench runners are a great way to target those stubborn quadriceps and glutes. These best exercises for women can also improve your agility.
When you’re ready to do these best workouts for women, stand directly in front of a box or step. Put your right foot firmly on it. Place your left foot on the floor. Tap the box with your right foot. Instantly, switch feet and touch the step with your left foot. This completes one repetition of these best exercises for women. Do four to five sets of 10 repetitions of these best workouts for women.
Burpee 180 Jump
On days when you’re short on time, be sure to plug the burpee 180 jump into your best workouts for women routine. These best exercises for women will work your entire body. While getting your heart pumping, you’ll feel the burn in your chest, shoulders, glutes, and hamstrings. As a bonus, the change of direction can help boost your coordination.
To begin these best workouts for women, get in a squat stance. Place your feet shoulder-width apart. Drop your hips down and put your palms on the floor. Then, jump your feet back and lower your body down to the ground. Lift yourself back up. Jump with your feet pointing forward back into the squat pose. Leap up at the top while you rotate your body 180 degrees. Then, do these best exercises for women on the other side. This is one repetition of these best workouts for women. Do six to eight sets of eight repetitions of these best exercises for women.
When you pose for pictures, do your often catch yourself sucking in your breath to make your stomach appear smaller? For some women, achieving flat abs seems like an impossibility. If your ab workouts in the past have been abominable, give the side plank a try. These best exercises for women work the deep abdominal muscles that other ab workouts don’t, including your obliques and transverse abdominal.
When completing these best workouts for women, keep your knees straight while lying on your left side. Prop your upper body up on your forearm and left elbow. Lift your hips until your body creates a straight line from your ankles to your shoulders. Hold the pose for 30 seconds. Turn around and repeat the move on your right side. This completes one repetition of these best exercises for women. Do three sets of 10 repetitions of these best workouts for women.
The butt is another problem area many women want to improve. Bridges are a wonderful workout that can help provide you with a beautifully rounded rear. Even better, doing these best exercises for women can help prevent bothersome back pain.
If you’re ready for a bodacious butt, lie on the floor with your face pointing towards the ceiling and your knees bent. Rest your feet flat on the floor. Lift your hips so your body creates a straight line from your shoulders to your knees. Hold the position a couple of seconds. Then, lower your body back to the original position. This finishes one repetition of these best workouts for women. Do three sets of 10 repetitions each of these best exercises for women.
Targeting your glutes, hamstrings, and quadriceps, step ups can help you achieve a lifted, tighter butt and stronger, leaner legs. While doing these best workouts for women, you’ll also get your heart rate up.
You’ll need to get in front of a step or bench to do these best exercises for women. Situate your left foot securely on your object of choice. Push this foot into the step and hoist yourself up till your left leg is straight. Ease your body back down until your right foot reaches the ground. This is one repetition of these best workouts for women. Keep your core engaged and your chest up when doing these best exercises for women. Your weight should remain balanced evenly. Don’t lean too far forward or backward. Do three sets of 10 repetitions of these best exercises for women using each leg.
Working out at home, your building, or outdoors is convenient. Fortunately, all the aforementioned best exercises for women can be done at the time and place you prefer. If you’re ready for a new you, consider completing these best workouts for women with an experienced personal trainer. Personal trainers are the best to hold yourself accountable, stay motivated, and get healthier. What are you waiting for? Today is the perfect time to start sculpting the body of your dreams.