Exercise routines for womenWomen’s exercises that target, tone, slimA discussion & example of exercise routines for women follow.
Links to our other pages on women's exercises:
Info page on exercises for women Click for abdominal exercises for women Click for excellent exercise routines for women Click for free online exercise videos
Men's exercises vs women's exercisesActually, women’s exercises are not that different than they would be for men.Yes, it’s true that most women tend to aim at a physique that is toned and well shaped with little body fat. This might be in contrast to men who often aim at musculature and definition. But, in practice the same “good” exercises are good and effective for men and women. Many different exercise programs could really help women achieve their goals. Especially good are Yoga, Pilates, Tai Chi, jogging. But, frankly if a woman worked out “like a man” might, she could still achieve her goals. Women do not have the kind of physical makeup that allows them to build massive musculature. Women also tend to emphasize certain body parts, usually different ones, than men do. Here, there is a real reason to modify a woman’s routine relative to typical mens’ routines. For example, women usually target the buttocks, hips and thighs. That would include exercises aimed at toning and shaping them. Targeted exercises work well for that. However, when the goal is to reduce fat in those areas, there is no reason to perform targeted exercises. That’s not the best way to reduce fat in certain areas. Click for best fat burning exercises The real keys to getting the body you want are consistency and a well-rounded routine. Exercise should ideally be performed 5 - 7 days weekly. If exercising virtually everyday, some days should be light exercise days. Also, intensely exercising the same body part on consecutive days, should be avoided. Exercise routines for women should feature 1)strengthening, 2)flexibility and 3)aerobic exercises. This assures your muscles, bones, tendons & ligaments are strong and flexible and that your heart and lungs are working at peak efficiency. Women’s exercises 4 upper bodyThe following exercises should be done 2 - 3x weekly, 2 - 4 sets, 5 - 20 reps.1. SIDE SHOULDER RAISES work the outer shoulder muscles
* Begin with your arms hanging in front of your thighs, with your elbows bent slightly, palms facing each other * Then raise both weights outward at the same time until you reach shoulder height. Keep your elbows slightly bent * Then lower the weights to original position. That’s one rep. 2. FRONT SHOULDER RAISES work the front part of the shoulders.
* Start with your arms hanging in front of your thighs, palms facing your thighs. * Raise one weight in front of you until it reaches shoulder height * Then lower weight to original positions. Repeat using other arm in alternating fashion. 3. UPRIGHT ROWS work the shoulders, neck and the upper back
* Start with your arms hanging in front of thighs, your palms facing your thighs, weights close together * Keep your palms close to your body and raise the weights at the same time towards the chin * Slowly lower weights to original position. Repeat 4. BICEPS CURLS work the biceps
* Start the exercise with your arms hanging at your sides, palms facing away from your body * Keep your elbows close to your sides then curl both weights upward towards the shoulders. That’s one rep 5. ONE-ARM DUMBELL TRICEPS CURL work the triceps
* Stand straight with your head up and feet 16 inches apart * Hold the weight in your right hand. Then raise it overhead to arm's length keeping your upper arm close to head * Lower the weight in semicircular motion behind your head until your forearm touches your biceps * Then return to the starting position and repeat with your left arm * Inhale down, exhale up 6. ALTERNATED DUMBBELL PRESS—for front and outer deltoids
* Raise weights to shoulder height, palms and elbows in * Press one weight straight up to arm's length * Lower weight to starting position and then press other weight up * Keep your body rigid. Make sure you do not lean from side to side
* Do all the work with your shoulders and arms
The following pages on HEW feature ideas, tips and workouts on exercise routines for women to increase strength and tone. Click on links of interest. Flexibility exercises for womenIdeally, do stretching for flexibility after each workout. Don’t stretch when your body is cold.Make sure to stretch muscles above waist in addition to buttocks, thighs and calves. Women’s exercise programs that feature lots of stretching can be substituted for the typical stretches we’ve all learned. A great alternative to gym class stretches is yoga. Click here for our page on benefits of yoga exercise and introductory postures Click here for our page on stretching and flexibility exercises Aerobic exercise routines for womenMany aerobic exercises also strengthen and tone lower body muscles that women often wish to target.Jogging, stepping, any number of machines at most gyms, work the heart and lungs while strengthening and toning lower body muscles. Playing various sports has the same effect and can encourage more intense activity as you lose yourself in the game. Tennis, volleyball & basketball are examples. If you need more, bodyweight exercises for you lower body are also good toners. A good example is squats which strengthen buttocks and thighs. The following pages in HEW feature good cardiovascular women’s exercises Click on them for ideas, tips and aerobic routines. Aerobic exercise Step aerobics Treadmill exercise Walking exercise Water aerobics routines Links to our other pages on women's exercises:
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