Basic Strength Training Workouts for Women
Not enough women include strength training in their workout routines. It is shame because strength training can help build lean muscle and increase endurance in the body for exercises popular among women like spinning and yoga. When adding in in basic strength training exercises women can find that they will help their problem areas like the abs, arms, and legs look and feel better.
Abdominal exercises
Plank
Lie on your stomach with arms in a lowered push up position. Push up onto your hands until your arms are straight. Hold this pose for as long as you can. Keep your head and neck in line with your spine.
Leg lifts
Lie on your back with your legs extended and arms by your side. Lift your legs but keep them straight until they make as close to a 90-degree angle as possible with the rest of your body. Lower your legs slowly until they are close to touching the ground. Repeat this exercise 8-10 times a cycle for about three cycles.
Arm Exercises
Bicep Curls
Begin with weights in your hands, arms by your side and palms facing away from your body. Lift the weight towards your shoulders bending your arms. Once you weights have reached, your shoulders hold the weight for a second and then slowly lower your arms. Repeat this exercise for 10-12 reps each time you perform a cycle for three cycles.
Overhead Extensions
Begin with one weight in held with both hands in behind your head. Elbows should be bent. Straighten your arms lifting the weight towards the ceiling. Hold at the top for a second and slowly lower back to starting position. Repeat this exercise for 8-10 reps in a cycle. Do about three cycles.
Leg Exercises
Squats
Begin with feet about shoulder with apart, right under your hips. Keep most of your body weight back on your heels. Start to bend down as if you were getting ready to sit in a chair. Lower your body as far down as comfortable for you. Keep your upper body posture upright. Return to the starting position. Repeat for 10-15 reps in a cycle. Do this exercise for three cycles.
Calf raise
Begin with feet under your hips. Raise onto your toes. Lower back down until feet are flat on the ground. If you need to use a chair or the wall for balance. Repeat for 10-15 reps in a cycle. Do this for three cycles.