There is a popular saying that is common among fitness experts- that the best exercise routines are the ones that you are not doing. The message? Well, to achieve optimum results, you need to challenge your body in a variety of ways. So while tried and tested movements like squats, lunges, and pushups are the basics of any good workout plan, varying the way you undertake these exercises every so often can help you beat boredom, avoid plateaus, and speed fat loss. Below, therefore, we take a look at 3 new ways to upgrade your old workout routine and sculpt your body the way that you have always wanted. You could begin today, with this list of new women’s fitness routines for every part of a woman’s body as follows:
The hip raise targets your rear end muscles which can help in making your belly flatter. The reason behind this is that when your glutes are weak (as they happen to be in most women), the top of the pelvis tends to tilt forward. This not only results in additional stress on your lower back, but it may also cause your tummy to stick out even for those who do not have an ounce of fat.
To perform the hip raise, lie on your back on an even surface (e.g. floor) with your feet flat on the floor and knees bent. Then, squeeze your glutes, brace your core, and raise your hips so that your body forms a straight line from the shoulders to your knees. Pause for a bout 5 seconds whilst squeezing your glutes tightly, before lowering back to the start.
Straight-leg Single-leg deadlift
Besides working on your hamstrings, this routine targets your core and glutes. In addition, it also helps eradicate muscles imbalances between the legs thus reducing the risk of injury. And as an added bonus, it can improve hamstring flexibility because every time you lower the weight, these muscles are stretched. By the way, if you want, here is Butt Workouts for Women.
To perform this, grab a set of dumbbells with an overhand grip and ensure that they are held in front of your thighs and at arm’s length. Thereafter, stand with your knees slightly bent and your feet shoulder-width apart before raising one leg off the floor and, without changing the bend in your knee, lowering your torso until it is almost parallel to the floor (remember to keep your back naturally arched). Once you have achieved this position, pause, squeeze the glutes, thrust the hips forward, and finally, raise your torso back to the starting position.
This routine works the core while maintaining your lower back in its naturally arched position. It thus minimizes stress on the spine while increasing your muscles’ endurance, which ultimately prevents lower-back pain.
To do the McGill Curlup, lie on your back on a flat surface with your left leg held straight and lying flat on the floor. Your right knee ought to be bent with your right foot flat. Next, place your hands on the natural arch on your lower back (palms down) before slowly raising your head and shoulders off the flat surface, without bending your spine or lower back. Hold this position for 10 seconds while breathing deeply. This is considered one repetition (rep). Do about 5 reps, then switch your legs and repeat the routine.
But of course, the most important thing in the fitness as always is: Perseverance, read my fitness tips to help you keep working out!
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