Are you looking to get in shape but don't know where to start? Look no further than the American Sports and Fitness Association (ASFA) for the best advice on exercise for women. ASFA Certified Womens Fitness Instructors have identified 7 essential exercises that every woman should do to maintain a healthy lifestyle. In this blog post, we will be discussing these 7 exercises and how you can incorporate them into your daily routine. Read on to find out more!
1) The squat
The squat is a full body exercise that targets the muscles of the lower body. It’s one of the most common exercises for women and is included in nearly every fitness program, as it helps to strengthen your core, legs, and glutes. To perform a squat, stand with your feet shoulder-width apart and slowly bend your knees as if you’re sitting down in a chair.
Keep your back straight, your chest up, and your head looking forward as you lower your body. Then slowly rise back up to the starting position and repeat. As you squat lower, make sure to keep your knees behind your toes. Do not let them go beyond your toes. This will help prevent injury. As you become more comfortable with the squat, you can add weight to increase the intensity. Start by doing 3 sets of 10-15 reps and build up from there.
2) The lunge
One of the most effective exercises for toning and strengthening your lower body is the lunge. This classic exercise can be done almost anywhere, making it a great way to fit in a quick workout even if you’re short on time.
To do a proper lunge, start with your feet about hip-width apart, arms down at your sides. Step one foot forward so your legs are bent at about a 90-degree angle. Make sure to keep your chest up, back straight, and shoulders back as you lower your body until your front thigh is parallel to the ground. Push off with your front foot and return to your starting position. Do 15-20 reps per side for a total of 30-40 reps.
The lunge is an excellent exercise for strengthening the quads, hamstrings, glutes, and core. As an added bonus, it also helps improve balance and coordination. Additionally, the lunge can be easily modified to increase the intensity level. For example, you can add weights (dumbbells or kettlebells) or increase the range of motion by doing walking lunges or adding a jump at the top of the movement.
No matter what variation you choose, always make sure to keep good form throughout the exercise. If you have any existing knee or ankle injuries, it may be best to skip this exercise or talk to a trainer about the best modifications for you.
3) The push-up
The push-up is an essential exercise for any woman looking to increase her overall strength and muscle tone. This exercise works multiple muscles in your upper body, including the chest, triceps, and shoulders. It is a great way to build strength in your upper body without the use of weights.
To do a basic push-up, start by lying flat on the floor. Place your hands directly under your shoulders, slightly wider than shoulder width apart. Make sure your toes are tucked and keep your feet together. Inhale and exhale as you lower your body to the ground, keeping your elbows at a 90 degree angle. When your chest touches the ground, push yourself back up and exhale. Do 3 sets of 10 repetitions.
For an added challenge, you can try a variation of the push-up by adding in a jumping motion. Start in the same position as a regular push-up and then as you lower your body towards the ground, jump into the air with both feet. As you land, use your arms to cushion the impact and then press back up into the air. Do 3 sets of 8 repetitions.
The push-up is an important part of any exercise regimen and is an effective way to build strength in your upper body. Start with basic push-ups and then add variations as you get stronger. With practice and consistency, you will be able to complete more challenging push-up exercises with ease.
4) The shoulder press
The shoulder press is a great exercise for strengthening the shoulders, and toning the upper body. It is an exercise used by athletes to increase their overall performance.
To perform the shoulder press, you will need a barbell and weights of your choice. Start with the barbell on your shoulders, feet hip-width apart, and hands slightly wider than your shoulders. Take a deep breath in and lift the barbell up until your arms are fully extended above your head. Keep your core tight throughout the exercise, and avoid any jerking movements with your body. Exhale as you slowly lower the barbell back down to the starting position.
Be sure to focus on controlling the weight during both the lifting and lowering phases of this exercise. Do not use momentum to lift the weight, instead keep your muscles engaged throughout. Aim for 3 sets of 10-12 repetitions. Start with a weight that challenges you, but still allows you to maintain proper form throughout the exercise. As you get stronger, you can add more weight or increase your sets and reps.
Remember to stretch your shoulders before and after each session to reduce the risk of injury. The shoulder press is an excellent exercise to build shoulder strength and sculpt the upper body.
5) The biceps curl
The biceps curl is an excellent exercise for women of all ages and fitness levels. The basic form of this exercise is simple: holding a weight in your hand, raise your arm up and bend at the elbow to bring the weight up to your shoulder. This exercise targets the front portion of your upper arm, known as the biceps muscle, and can be done with a dumbbell or barbell.
In order to get the most out of your biceps curl, make sure to keep your body upright and steady throughout the exercise. Keep your elbows close to your sides and avoid arching your back. Start by curling the weight up slowly and with control, then lower it back down in the same fashion. You should do two to three sets of 10 to 12 repetitions.
The biceps curl is a great way to tone and strengthen your upper arms. Incorporate this exercise into your regular workout routine for best results!
6) The triceps extension
The triceps extension is an excellent exercise for toning the muscles on the back of your upper arms. To perform this exercise, begin with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand and bring them up above your shoulders with your elbows bent and close to your body. Keeping your core tight and maintaining a straight back, press the dumbbells straight up towards the ceiling as you extend your arms. Lower the weights slowly back to the starting position. This exercise can be repeated for up to 10 repetitions. As your strength increases, you can challenge yourself further by increasing the weight of the dumbbells or adding more repetitions.
7) The abdominal crunch
The abdominal crunch is an effective exercise for strengthening and toning the abdominal muscles. It is a great way to work out your core muscles and achieve the flat stomach you’ve been wanting. To perform the abdominal crunch, begin by lying on your back on a flat surface with your legs bent and your feet flat on the floor. Place your hands behind your head, elbows pointed outward. Slowly lift your shoulders off the ground, contracting your abdominal muscles as you do so. Make sure to keep your neck and head in a neutral position throughout the movement. When you reach the top of the crunch, hold for a few seconds before returning to the starting position. Repeat for desired reps and sets.
When done properly, the abdominal crunch can provide an intense workout for both your upper and lower abs. This exercise can be made more challenging by adding weights or using an exercise ball to increase resistance. It is important to focus on keeping proper form throughout each rep and making sure your spine is in a neutral position. Remember to take regular breaks between sets to ensure that you don’t overtax yourself. With consistency and dedication, you can develop strong, defined abs in no time!
