Start your workout with these 10 Fitness exercises for women aimed at every part of your body. There is a popular saying among fitness experts: “The best exercise is the one you are not doing.” The message to take home? To achieve the best results, you must challenge your body regularly in new ways.

So, while classic movements such as flexion of arms, lunge and squat are the basic elements of any Good exercise plan, varying the way you perform these exercises every four weeks can help you avoid stagnation, overcome boredom and accelerate fat loss.

You can start today with this list of the best new Fitness exercises for every part of a woman’s body.

Fitness Exercises Routine for Women

 Women's Fitness Exercise Table

Abs: Mountain climber with hands on the Swiss ball

The benefit: is one of the simplest and most effective ways to tighten your belly. In fact, you’ll just have to move a muscle.

How to do it: Assume a bending position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from the head to the ankles.

Tighten your core and keep it that way for the duration of the exercise. Lift one foot off the floor and slowly lift your knee as close to your chest as you can without changing your lower back posture. Then repeat with the other leg.

Switch back and forth for 30 seconds. If that is too difficult, place your hands on the floor or on a bench.

 home fitness for women

Buttocks: hip augmentation

The benefit: It focuses on the muscles in the back, which can help make your belly flatter. The reason: when your buttocks are weak, as they are in most women, the upper part of the pelvis leans forward.

This not only creates stress on the lower back, but also makes your belly stand out, even if you don’t have an ounce of fat. Your solution: the hip rise.

How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now reinforce your core, tighten your buttocks and lift your hips so that your body forms a straight line from your shoulders to your knees [B].

Pause for 3 to 5 seconds, squeezing the buttocks hard all the time, and then lower again at the beginning.

 exercise table to tone women in the gym

Quadriceps: Compression Dumbbell Compensation

Benefit: Maintaining a weight on only one side of your body increases the demand placed on your core to keep your body stable. The result: your hips and abs have to work harder, and it will also improve your balance. And better yet, you’ll burn tons of calories.

How to do it: Hold a dumbbell in your right hand next to your shoulder, with your arm bent [A]. Move with the right leg and lower the body until the right knee bends at least 90 degrees and the left knee almost touches the ground [B].

Push back to the starting position. That is a repetition. Do all your repetitions, then repeat with the left leg, while holding the weight in the left hand.

 Beginner woman gym routine

Hamstrings: single leg dumbbell straight leg dead weight

The benefit: In addition to targeting your hamstrings, this exercise works on your buttocks and your core. It also helps eliminate muscle imbalances between the legs, which reduces the risk of injury.

And as an additional benefit, you can improve the hamstring flexibility, as you stretch these muscles every time you reduce weight.

How to do it: Take a pair of dumbbells with a grip above your head and hold them with your arm extended in front of your thighs. Stand with your feet shoulder width apart and your knees slightly bent. Now lift one leg off the floor [A].

Without changing the knee curve, keep your back arched naturally, bend your hips and lower your torso until it is almost parallel to the ground [B]. Pause, then squeeze your buttocks, push your hips forward and lift your torso back to the starting position.

 routine gym woman toning

Chest: Single-arm dumbbell chest press

The benefit : This exercise makes your buttocks and abs work as hard as your chest and triceps. So you will squeeze the hips and the core while toning the upper body.

How to do it: Take a dumbbell in your left hand and lie on your back on a flat bench. Hold the dumbbell over your chest with your arm straight. Your palm should be facing outward, but turned slightly inwards. Place your right hand on your abdomen [B].

Lower the dumbbell to the side of your chest. Pause, then press the weight again at the beginning. Do all your repetitions, then repeat on your right side.

 4-day women's gym routine


The benefit: when you lift the weights for Begin this exercise, aim at the front of your shoulders, as well as your rotator cuff. Then comes the shrug.

This part of the movement helps to better balance the muscles that rotate the shoulder blades. The end result: great shoulders and better posture.

How to do it: Stand holding a pair of dumbbells with your feet shoulder width apart. Let the dumbbells hang at arm’s length next to the sides, palms facing each other [A].

Without changing the curve of your elbows, raise your arms at an angle to your body (so that they form a “Y”), until they are parallel to the floor [B]. At the top of the movement, shrug your shoulders up [C]. Pause, then reverse the movement to return to the beginning and repeat.

 routine gym woman lose weight and tone

Triceps: extension of triceps for lying on Swiss balls

Benefit: Lying on a Swiss ball forces your core to work harder to keep it stable. So you work your abs while shaping the backs of your arms.

How to do it: Take a pair of dumbbells and lie on your back on a Swiss ball whose middle and upper back is on the ball. Lift your hips so that your body forms a straight line from the knees to the shoulders.

Hold the dumbbells on your forehead, with your arms straight and palms facing each other [A]. Without moving the upper arms, bend your elbows and lower the weights until your forearms are beyond the parallel [B]. Pause, then lift the weights again at the beginning.

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Biceps: Split Dumbbell Posture Curve

The benefit: Placing one foot in front of you on a bench forces the hip and heart muscles to work harder to keep your body stable. That way, it involves more muscles and burns more calories than you would if you did the exercise in a regular standing position.

How to do it: Take a pair of dumbbells and place one foot in front of you on a bench or step that is higher than the knee level. Let the dumbbells hang at arm’s length next to the sides, palms forward [A].

Without moving the upper arms, bend your elbows and bend your weights towards your shoulders [B]. Pause, then slowly lower the weights back to the beginning.

 upper back exercise

Upper back

The benefit: east Exercise is directed to the upper back. Working these key muscles will improve your posture, shape the back of your shoulders and look great with a backless dress.

How to do it: Lie on your stomach on a Swiss ball so that your back is flat and your chest is out of the ball. Let your arms hang from your shoulders, palms facing back [A].

Keeping your elbows widened, raise your upper arms as high as you can by bending your elbows and squeezing your shoulder blades. The arms should be perpendicular to your torso [B]. Without changing the position of your elbow, rotate your forearms up and back as far as you can [C].

Pause, then reverse the movement. If you can do more than 12 repetitions, use weights.

 lower back exercise

Lower back

The benefit: east Exercise works your core while keeping your lower back in its naturally arched position. Therefore, it minimizes stress on the spine while increasing muscle resistance, which helps prevent lower back pain.

How to do it: Lie on your back on the floor with your left leg straight and flat on the floor. Your right knee should be bent and your right foot flat. Place your hands palms down on the floor under the natural arch at the bottom of your back [A].

Slowly lift your head and shoulders from the floor, without bending your back or spine, and hold this position for 7 to 8 seconds, breathing deeply [B]. That is a repetition. Do 4 to 5 repetitions, then change legs and repeat.



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