When we think about improving our figure, whether it is to lose body fat, tone the body or gain muscle mass, any type of exercise will bring us closer to our goal. However, there are exercises that will be dedicated especially to specific people – in this case, women. What are the best exercises for women to tone up their bodies and lose some pounds before summer?
Cardio and intervals
When we dream of a slim figure, diet alone is not enough, although it cannot be denied that it will give us very big results! When we want to lose a few pounds (especially now before the holidays), we should add some exercise to our daily routine. What are cardio exercises and intervals? Contrary to appearances, it is easy to get confused about what is what and how many times a week we should exercise so as not to overload the body, and enjoy great well-being and a better and better figure.
- Cardio Training
In other words, endurance training – these are exercises that will improve the efficiency of our heart. Regardless of whether we are twenty or fifty, whether we are just beginners or advanced in sports – cardio exercises will help oxygenate our body, have a positive effect on the cardiovascular system and, of course, help lose weight. During longer exercise, our body draws energy from fat reserves, and at the same time makes our heart work better! Cardio training includes: running, cycling, swimming, skipping rope and other activities that we perform in aerobic conditions. What does it mean? This means that in order for a workout to be considered endurance training, our body must be able to cover the demand for oxygen (about 60-70% of the maximum heart rate). In the case of more intense exercise, the anaerobic process begins, in which fat burning decreases. In the case of cardio exercises, it is best to do this workout longer, at least 30 minutes, e.g. 3-4 times a week.
- Interval Training
It is a workout that involves varying the intensity of the exercise we are currently performing. It can be any exercise, jumping rope, running, jump squats, bike or jumping jacks. The key is to alternate very intense effort with moderate effort. For example, we run 30 seconds as fast as we can, and another 30 seconds we walk or jog. Such training is much shorter than cardio training (it should not last longer than 20-25 minutes), but it speeds up our metabolism and makes us burn calories also after training. You should also be careful with performing intervals for beginners and people who are on drastic diets due to weakness. It is best to do this workout up to 3 times a week for about 15 minutes, depending on the level of advancement.
Strength training
Cardio training and intervals are a good start on the way to your dream figure, but every woman who has already tried strength training knows that there is nothing better for our buttocks, thighs and abdomen than weights! Remember that no exercise will bring results if they are not done regularly. What exercises are especially recommended for women?
- Legs and buttocks
Stepping on the box or step with weights Stand in front of the platform with dumbbells in your hands (the heavier the weight, the better!). Place your right leg on a platform and straighten it. Tighten your glutes, lift your straight left leg back. Bend your right leg and place your left foot on the ground. Switch legs 12-15 times for a leg! The higher the elevation, the more difficult the exercise will be.
- Squats
Any type of squat! From sumo, through classic, to jump squats. Each will work great for your legs and buttocks!
- Breast lift
Do traditional or women’s push-ups if this exercise is too difficult with your hands on an inverted bosu (you also practice balance) or on a step.
- Flat stomachPlank
Otherwise the board. One of the best abdominal exercises, because in addition to the abdominal muscles, we strengthen the whole body at the same time! Also try alternatives, e.g. sideways boards. Lie on your stomach, rest on your forearms, bending your arms at the elbows at right angles, so that your shoulders are under your elbows. Tighten your abdominal muscles and lean on your toes lifting your torso.
There is no better back exercise than classic pull-ups. Unfortunately, few women, especially beginners, can do them. A special machine that you can find in most gyms or a rubber band comes to our rescue! Just hook the rubber to the bar, put your knee in and the help is ready. You can also help yourself with a step or start exercising with negative push-ups.
In addition to strength and cardio exercises, it is also worth taking care of stretching. Contrary to appearances, this is not good only for those who plan to do the splits. Stretching also aids weight loss. Regular workouts make our muscles contract and tense, which shortens them and sometimes causes other muscles to work poorly. Stretching will increase the range of motion in the joints, reduce the risk of injury, strengthen our ligaments and reduce our fatigue!