Learning how to do sports exercises properly can be a real headache for people who are not used to physical activity. If you are not a great sports fan, and want to sculpt your figure, and say goodbye to your fat bead, you must absolutely try these 5 easy, effective and specially designed exercises for women.
Cycling, walking, or swimming are very beneficial activities for physical and mental health. However, when these sports activities are practiced alone, they do not make it possible to give palpable results in the short term. That is why it is strongly recommended to combine them with exercises that help to strengthen and tone the silhouette, while getting rid of your extra pounds. Here is the list of the 5 best exercises for women.
1- The split squats:
Named split squats by our Anglo-Saxon friends, the Bulgarian split squats are the ideal exercise for all those who want to get a gluteus of dreams, while strengthening their legs and thighs. Moreover, this exercise is so easy, and effective that you will not be able to do without it. Here are the steps to follow for a successful split squat:
- Stand upright in front of a bench or similar furniture, making sure your legs are aligned with your shoulders.
- Place your right foot on the bench, and position your left foot in front of you.
- Lower your right leg gradually, being careful to keep your back straight.
- Get up gradually, and repeat the exercise 12 to 15 times.
2- One-arm draws:
One-arm draws will take care of the upper part of your body. These exercises can strengthen the back and shoulders, to improve your posture, and give you a slimmer look.
- Start by taking a dumbbell in your right hand, and direct your palm towards your body.
- Put your left hand on the right side of your abdomen, and flex your legs slightly.
- Keep your back straight, and raise the dumbbell until it touches your shoulder.
- Repeat the exercise 15 to 20 times.
3- The bench press:
If you believe this exercise is exclusively male, think again! Indeed, the bench press will allow you to firm your chest, and strengthen the back of your arms. Here are the steps to follow to achieve a perfect bench press:
- Lie on a bench, and relax.
- Your feet should touch the ground, and be aligned with your shoulders.
- Take two dumbbells in your hands, and lift them up. These must be positioned above your chest.
-Finally, gradually lower your arms, and start again.
4- Roulade with balloon:
The Swiss ball is an ally of weight for all women who want to muscle smoothly, and without much effort. Here is an example of a roulade exercise with a Swiss ball.
- Kneel on the floor, and place your arms over your ball.
- Move your legs away from the balloon, and spread your arms with a rolling motion.
- Gradually return to your starting position.
5- The deadlift:
If you wish to have tapered legs of goddess, and a well-shaped buttock, the deadlift is the exercise you need. To achieve it, nothing more simple!
- Start by keeping yourself straight, and take two dumbbells in your hands. These must be directed to your legs.
- Lean forward, keeping your head up.
- Gradually return to your starting position.
- Repeat this exercise 15 to 20 times.
Caution: Pregnant or breastfeeding women, and those undergoing special medical treatment should not try these exercises before seeking specialist advice.
What are the other tips to follow to have a beautiful silhouette?
Sport alone is not enough to give you the perfect silhouette you dream of. Several instructions must be followed to have a nice body, while taking care of your health and well-being. Here are a few :
- Adopt a healthy and balanced diet: Prefer fruits and vegetables rich in vitamins and minerals, and avoid foods that are too fat, too sweet, or too salty.
- Sleep at least 8 hours a day.
- Fight stress by practicing relaxing activities such as yoga or meditation.
- Hydrate your body by drinking a sufficient amount of water (1.5 to 2 liters per day)
- Conduct regular medical examinations to detect any malfunction that may be harmful to your body.
