Women who exercise regularly may reap a multitude of benefits. According to the American Council on Exercise, women who exercise may lower their risk of developing heart disease. Exercises that incorporate numerous muscle groups may help enhance your figure, help you lose excess fat and tone your muscles. Check with your doctor before beginning a new exercise program, especially if you suffer from serious medical conditions.
Fitness Ball Bridge
This exercise helps tone your abdominal, hips, buttocks and back muscles, areas that many women may neglect. Begin this exercise by lying on your back with your legs lower legs on top of your fitness ball. Rest your arms at your sides. Tighten your abdominal muscles and lift your hips and buttocks off the floor, creating a bridge between your upper back and the ball. Dig your heels into the ball, pulling it closer to your buttocks. Maintain this position for the length of three deep breaths. Return to your starting position and relax.
Water Workout
Water workouts provide a method for pregnant women and women with arthritis to avoid placing excess stress on their joints during exercising. Stand in a pool with the water level slightly below your shoulders. Walk or march to the opposite side of the pool, exaggerating your movements and using the water to create resistance against your trunk and legs. Lift and lower your opposite arm each time you step to include your upper body in your workout. For added resistance, add hand fins and ankle weights.
Kettlebell Swing
While many women prefer to leave heavy weightlifting to their male counterparts, kettlebell exercises provide an easy method of working out your entire body. Stand with both feet about shoulder-width apart. Place your kettlebell slightly in front of your toes. Keeping your back straight, bend forward from your hips, forming a deep squat. Grasp your kettlebell with both of your hands. Stand up quickly, swinging your kettlebell forward and outward, reaching about the height of your shoulders. When the weight of the kettlebell begins to bring it downward, bend your knees and squat, swinging the kettlebell between your legs. Repeat the movement about 10 times.
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