If you are thinking about the new year coming up and have some New Years resolutions dancing around in your head, one may be to find a way to incorporate a workout schedule into your busy routine.
For women this can be especially difficult because of the time constraints between work and family. That got me thinking, what are the best exercises that women can do for 30 minutes per workout and three days per week?
What Are The Best Exercises For A Women’s Upper Body?
The thing to remember when starting a workout routine is to have balance. You want to workout each region of your body as equal as possible. This will give you a overall nice figure from top to bottom.
When doing this exercise you can either perform it standing up or sitting down. With your arms at your side, have a dumbbell in each hand and the palms of your hand pointed outward. With your arms tight against your body alternate bringing the dumbbell straight up until the palm of your hand is facing you. Please do not use heavy weight. Form is key to getting the most out of this exercise. If done properly it will tone your bicep muscle.
A great exercise for strengthening your back and arms. Tod do this correctly you need to have a bench. Put your right knee on the bench with your left foot on the ground with your left knee slightly bent. Your back will be bent at the waist and you will be looking straight down at the bench. Pick up the dumbbell with your left hand and bring it straight up until it is up tight against the side of your chest. Then slowly take it down until your arm is extended all the way and repeat the process. Do at least a set of ten and then switch sides.
When completing shoulder presses you can either stand or sit. For illustration purposes we are going to discuss how to stand and do a shoulder press. Having a dumbbell in each hand with your back straight, lift the dumbbell to your shoulder and hold. When ready lift straight up above your head until your arms fully extended. Bring the dumbbells straight back down to your shoulders and repeat the process for 10 to 15 reps.
Triceps Kick Backs
When performing this exercise make sure your back is between 90 to 120 degree angle. Standing and a dumbbell in each hand, take straight back until your arm is completely extended. Take straight back down and repeat the process. With this exercise you will do both arms at once. Do 10 to 15 reps and 3 to 4 sets.
What Are The Best Exercises For A Women’s Lower Body?
The lower body is really about two exercises. Squats and lunges. Those two alone can provide great benefits if done on a regular basis.
In a standing position with your legs very slightly bent and your arms at your side, having a dumbbell in each hand and your feet should be shoulder width apart, lower the weight until your knees are bent 90 degrees. Make sure your chin stays up, don’t drop it while lowering the weight. You should be looking straight ahead while lowering down. It will almost be like sitting down in a chair. When you reach 90 degrees pop back up and then repeat the process for 10 to 15 reps. Do 3 to 4 set is possible. The picture below shows perfect form.
Start in a standing position with a dumbbell in each hand. Have your legs shoulder width apart. Take your right foot and pick it up and go straight forward like you are taking a long step. With your right foot extended pick it back up and move it back in line with your left foot and you should be back straight up and down with your feet shoulder width apart. Take your left foot and do the same procedure. Repeat process and do 10 to 12 reps on each leg for 3 to 4 sets.
What Are The Best Core Exercises For A Women’s Abs?
Your core is something that many workout junkies sometimes forget about. I was one who early in my workout days would skip over doing core exercises. As you get older however your abs are very important to strengthening muscles in and around your stomach region to avoid injury.
Laying flat on your back with your legs extended straight out, tuck your hands underneath your glutes and with your knees slightly bent lift your legs up off the ground until they are straight up above your head. Lower slower than you lifted for best results. Do 3 to 4 sets of 20 reps if possible.
Sit – Up
With your back firmly on the ground and your legs at 45 degrees and feet on the ground, have your arms at your side and lift up slowly until you are sitting straight up. While lifting up bring your hand along your thighs until you are at a seated position. Lower back down until your back is against the ground again and repeat process. Make sure to move up and down slowly to avoid injury. Lead with your stomach muscles when lifting up to get the most benefit from this exercise. Do 3 to 4 sets of 12 to 15 reps.
Very similar to doing a full sit up but instead of rising up all the way to a full seated position you are only rising up just enough to take your back off of the floor.
There are many different variations of crunches you can perform. The one above is the most basic but effective if done with other core exercises mentioned above. This exercise will give you a 6 pack look if your diet is in order.
Very similar to dong a push-up except you are holding your position at the top of the push-up for up to a minute if you are able. Doing 3 to 4 sets of this is going to have you feeling your abs being tight the next day until you are used to doing this exercise.
If this exercise is too difficult in the beginning for you then you can just drop down and have your forearms on the ground and your legs extended. This will make it a little easier. If you can do 3 sets of holding this position for between 30 and 60 seconds it will give you a great results.
Can You Do These Exercises From Home?
Everyone of these exercises outlined above can be performed from the comfort of your own home. You will need to buy minimal equipment such as a mat and one set of dumbbells. That is all you would need. If you are going out of town you can still perform this workout and even modify it if you are under a time constraint by doing circuit training. Circuit training is just doing a group of exercises on after another with minimal rest between sets.
Can You Do These Exercises As A Body Weight Workout?
The exercises shown above can be performed as a bodyweight workout. Just do the workout without dumbbells and it would still be very effective. If you are a complete beginner you may want to start out this way anyway to get used to the exercises and to avoid injury.
If you are a beginner and feel as though you would need some instruction on weight training and a nutrition program i have a review on The Bikini Body Workout Program.
Thank you for reading this article.