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Exercise routines for women |
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Exercise routines for women | Exercise to lose belly fat Exercise Routines For Women | Exercises for abdominals with ball First the differences between men and women training... Women gain fat in their thighs, butt, and hips areas... generally speaking. This of course has to do with the biological factor of giving birth to children. Men tend to gain fat in their bellies and waist areas. This is a good place to store fat in case of starvation. Easy access to your digestive system for quick energy. This has to do with starvation being a problem going back thousands of years ago. So knowing this, how can women build an effective exercise routine for themselves. First, women need to work their lower body more often than men. Legs, butt, hips... they all need more attention. Assuming your busy like most of us, here's a quick exercise routine to do 3 times a week for 40 minutes. After 4-5 weeks, change the routine since the body will have adjusted to it and stopped gaining any benefits from it. This routine will consist of 2 weightlifting exercises, 1 cardio exercise, and 2 at-home exercises. Squats... do 6 sets of 10 repetitions. The deeper you squat, the more it works your butt. Deadlifts (where you pick a barbell up off the ground and stand straight up... keeping your back straight the whole time)... do 6 sets of 10 repetitions. Keep your head up, eyes looking forward the whole time, and back and neck in alignment and straight. No arching. The best way to do this if you can is to do 1 set of squats, rest 1 minute, do 1 set of deadlifts, rest 1 minute, then go back to 1 set of squats. Keep going back and forth between the 2 exercises. This is better for recovery than just doing 6 sets of 1 exercise all in a row. So that's it with your weightlifting exercises. Next, do some cardio. Jump on the elliptical machine. This is a nice low impact machine that is better than the treadmill. The best way to use this is to do high intensity intervals on it followed by low intensity intervals. This is how you do that... do 10 seconds on it as fast as possible. Go all out. After that, keep going, just go slow on it for 20-30 seconds. This is called "active rest" since you are resting, however you're still exercising. Pilates, cardio, even light weight training are all perfect examples of workout routines for women. Whether you want to lose weight fast, slim down a little, or just firm and tone, there is a workout that will fit your needs. If you are not the type or simply don't have time to get out and run a mile or two every day, pilates is probably something that would suit you.If you like a slower workout routine and don't really like the thoughts of running and sweating alot, there are pilates workout routines specifically for women that are perfect for you. Are you the type who likes cardio workouts? Doing aerobics, using a stepper or some kickboxing would probably be to your liking. These types of exercises burn fat and increase metabolism quickly, and will help you lose some weight without dieting too much. If you truly want a workout regimen that will turn your body into a fat burning machine and help you achieve rapid weight loss, weight bearing exercise is what you need. Lifting light 8 to 10 pound weights speeds metabolism and burns fat faster than any other type of workout - even cardio! If you have been looking for different workout routines suited for women, this one rocks. Of course there are other types of exercise, and the ideal method would be to switch to different types of exercise every few days. This keeps all the muscles in shape, and helps you stay motivated. Doing the same workout day after day can sometimes get a little monotonous. Change it up, and you'll be more likely to stick to your workout schedule. Exercises for abdominals with ball Guidelines Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months. Bicycle Crunch Exercise ,Captain's Chair Exercise,Ab Crunch on an Exercise Ball ,Vertical Leg Crunch ,Long Arm Crunch ,Reverse Crunch ,Plank (Hover) Exercise ,Traditional (Basic) Abdominal Crunch ,Half Curl ,Crossover Crunch ,Seated Oblique Twists with Medicine Ball ,Oblique Crunch ,Alternating Supermans ,V-Sit Exercise. Exercise To Lose Belly Fat A lot of people think that there is one best exercise to lose belly fat. That is a BIG misconception. The truth is, doing just ab exercises DOES NOT get rid of belly fat. There is no single exercise, technique, pill, or diet that only targets belly fat. Getting rid of belly fat takes a complete lifestyle change, including eating habits and workout habits. The bad news is, even most people at the gym aren't really doing anything to decrease their body fat. Body fat is SUPER STUBBORN. Especially belly fat. The way these work is, you choose a few different exercises, and then you do each one for a set amount of time and then instantly switch to the next one with no break in between. You do five or so exercises in a row, rest for a minute, and then do the circuit again. So a simple example would be:
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