Remember about strength training at least 2-3 times a week. It is a great way to build a healthy and feminine figure. Exercises for women at the gym do not differ fundamentally from exercises for men. But if you’re just starting out, we especially recommend exercising on free weight or using your own body weight.
How to exercise?
An important aspect of the training plan is the selection of the right training volume. On the one hand, it should allow you to achieve your goals, and on the other hand, it should allow you to regenerate before each workout.
- Walking lunges – with a load in the form of dumbbells, barbells or kettlebells, 10 lunges on each leg;
- Climbing a platform – with or without a load; the elevation should be at least 40 cm so that the entrance engages the leg muscles to the greatest extent;
- Back lunges – with a load in the form of dumbbells, barbells or kettlebells, 10 lunges on each leg;
- Squats – without weight, with a barbell at the back, with a kettlebell at the chest or with a medicine ball;
- Hip lift – pushing the hips while lying on your back; It is important to try to engage the buttocks as much as possible, tightening them in the upper phase of the movement.
Remember to stretch properly after training, which, although it will not allow you to burn extra calories, will contribute to faster regeneration, and faster recovery means better future training.