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Ab Workouts for Women

The amount of ab workouts out there is impossible to count and as a woman it can be even harder to find the right one for you. This ab workout for women is designed to be simple to follow so you can manage to fit it in to your busy schedules while also keeping your fitness levels up high. Many workouts can be done by both men and women, but when it comes to the ab workout there are usually some differences, generally in what goals want to be reached. Have a look at ab workouts for men if you want a challenge.

Generally speaking, an abdominal workout is perfect to do wherever you can – at home, at work, in the park – because it doesn’t require much equipment unless you specifically wish to add some light dumbbells or a gym ball. There are a large variety of ab exercises, some are taken from pilates and yoga workouts, so try them out to see which ones you enjoy. Don’t hesitate to mix exercises from bicep workouts, leg workouts or the back workout!

Ab Exercises for Women

For a flat and toned tummy, you need to work out all you muscles in the ab region and not just focus on one exercise or one muscle specifically. Here are our top 5 ab exercises (if you do not have equipment they can still be done without):

  • Dumbbell Push-Up Row: place yourself in a sit up position holding dumbbell handles that are on the ground shoulder width apart, lower yourself to the floor and raise up again, lift one arm to your chest with the dumbbell and repeat with the other arm
  • Opposite Arm and Leg Raise: on all fours, raise your left arm to shoulder height and right leg to hip height, hold and repear with the opposite arm and leg (for higher difficulty on returning to the start position try touching your knee with your elbow)
  • Planking Frog Tuck: start in a push-up position, bring your right foot forward next to your right hand or as close as possible keeping your body straight and not dipping the whole time, repeat with the other side
  • Twsiting Squat Thrust: standing with feet shoulder width apart and arms extended in front, bend your knees at 90 degrees angle and twist your upper body the left and return, repeat but twisting to the right
  • Single-Leg Stretch: lying on your back with your knees bent, inhale bringing your chin towards your chest, bring your left knee towards our chest holding your ankle with your left hand and your knee with your right, raise your opposite leg to a 45 degrees angle, repeat with opposite leg

Best Ab Workout for Women

No matter if you are looking for a perfectly toned tummy for summer, for yourself or to boost your performance, this is the workout for you! Give it a try and add other abdominal exercises if you wish, add these into a cardio workout, or simply try fitting them in when you have 5 minutes spare at the office:

  • Plank – 2 sets of 10 reps, 20 second rest
  • Twisting Squat Thrust – 3 sets of 12 reps, 10 second rest
  • Dumbbell Push-Up Row – 2 sets of 12 reps, 15 second rest
  • Cobra Position – 2 sets of 8 reps, 10 second rest
  • Single-Leg Stretch – 3 sets of 12 reps, 20 second rest

Feel free to modify what you want to change, to make things tougher, use weights of a Swiss Ball, if you are straining with the suggested requirements then lower the repetition count.

For a speedy workout, have a look at our 10 minute ab workout you can fit in as many times a day as you want!

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Leg Workouts for Women

Our brilliant leg workout for women is a specific version of one of many leg workouts. We also have another specific example of a leg workouts for men and these are both a part of the wider bodybuilding workouts. Your legs are an important part of your body to maintain as they support us in walking, driving and almost every other daily activity. Not to mention, for any other type of workouts, our legs are almost always involved.

Everyone has different fitness abilities and it is crucial to recognise this. All of our suggested leg workout exercises can be modified to what is comfortable for you. For a lighter workout routine, decrease the number of sets and reps, and the opposite for a more forceful one, simply increase and try adding weights or equipment. Do not forget the rest of your body! Check out our bicep workouts and back workout.

Leg Exercises for Women

Ladies, let’s not forget about our lower body workouts there while we try and increase our upper body strength! If you are tired of the same old routine of squats and lunges then take a look at these great leg exercises for women that add a twist to the simple moves:

  • Pistol Squat: stand up straight with your arms out in front of you at shoulder height, push your right leg out and bend your hips into a squat position keeping your arms and leg extended straight, hold and return repeating with the other leg
  • Side Lung Butt-Kicker: stand straight with your arms by your side, with your feet pointing forward lunge to the right bending your right knee and extending the other, hinge forward from your hips and touch the floor with your left hand
  • Marching Hip Raise: using a Swiss ball, lie on your back with your legs bent and feet resting on the ball, raise your hips creating a straight line from shoulder to knees, lift one knee to your chest and return
  • Single Leg Lunges: add weights if you wish, standing straight with arms by your side bring one knee up towards your bottom in a leg curl, with the other leg, balance and bend down in a lunge position bringing your arms to hand slightlt in front of you
  • Lateral Leg Lift: starting in a squat position with your hands on your hips (or with weights), spring upwards and push one leg outwards at a 45 degrees angle, return to squat and repeat with other leg

Leg Workout Routine for Women

This is a suggested workout routine that focuses on your legs and should be done 3-4 times a week on non-consecutive days. If you want a more full-rounded workout then incorporate exercises from different workouts, perhaps the bicep workouts or back workouts:

  • Pre Workout: always make sure to prepare your body for the training you will do by warming up and cooling down
  • Single Leg Lunges – 3 sets of 10 reps, 15 second rest
  • Pistol Squat – 2 sets of 15 reps, 20 second rest
  • Lateral Leg Lift – 4 sets of 8 reps, 10 second rest
  • Carving Curtsy – 1 set of 15 reps
  • Marching Hip Raise – 2 sets of 12 reps, 20 second rest

If you want to focus on certain exercises, try doing a ladder workout where you use the same leg exercise and start with a single set of 20 reps, moving to a set of 15 and slowly decreasing the amount.

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Dumbbell Exercises for Women

As the dumbbell workout is great for anyone with any fitness abilities, these dumbbell exercises for women are especially great for beginners to advanced! Most dumbbell exercises can be tailored to what you want from a dumbbell workout simply by increasing the dumbbell weight and number of repetitions or sets.

Remember, if you are interested in your fitness then this could be one of the perfect workouts for you! Different types of dumbbell exercises work on different points on your body so you can focus on certain muscles or do a whole body workout if you wish.

5 Best Dumbell Exercises for Women

All of the following dumbbell exercises for women can be done as single-dumbbell or double-dumbbell exercises. You can increase the weight according to your strength, but start of with a dumbbell weighing less than 5lbs. If doing 10 repetitions of an exercise strains your muscles then choose a lighter weight.

  • Bent-Over Row: using a bench press, or some sort of raised flat service, place your left knee and hand on the bench with the dumbbell in your right hand, bring your hand towards your rib cage and lower it again, your face should be looking down at the bench
  • Chest Press: lying flt with your back against a bench press, holding the dumbbell(s) by your chest, raise your arm straight upwards and lower it again
  • Arm Pull-Over with Leg Crunch: lying flat on your back, holding a dumbbell in each hand straight above your head, raise your arms and legs slightly towards each other to feel a burn in your abs
  • Stiff-Leg Deadlift: standing straight with the dumbbell(s) by your side, bend forward at the waist keeping your back straight and return
  • Obliques: standing straight with one weight in your hand, bend the other arm upwards to hold your head, bend over to the side holding the weight

Include these dumbbell exercises for women into your dumbbell workout routine for best effects, visit our other pages for videos and more examples. View some of our dumbbell workout tips too, answer some doubts you may have!