Right away, when somebody comes to me for personal training, I always tell them that it’s super important to master the basics before going and doing something more advanced—so that you don’t create imbalances in your body.
This is especially true when you’re new to resistance training. You want to start by building a solid foundation, and for my female clients, that means focusing on their hip area and core, which includes your abs, back, and butt. These muscle groups combine to form the powerhouse of the female body, so any strength-building workout for women should target them both.
If you’re looking for a workout plan for women that is good for all levels and will help you tone up these two areas, try doing the 10 moves below as a circuit. The majority of the drills are bodyweight exercises, but you will need a set of dumbbells for the renegade rows—and the leg lifts if you want even more of an abs challenge.
These are some of the best exercises for women, and as such, I’d recommend performing this total-body workout two to three times per week. Master these exercises and you’ll be ready for power cleans and Turkish get-ups in no time!
Dead Bug
How to: Lie on your back with your arms extended over your chest and legs bent 90 degrees (knees above hips). Keep your low back pressed to the floor, brace your core, then slowly and simultaneously extend and lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Complete as many reps as possible, with control, in 30 seconds.
Leg Drops
How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete as many reps as possible, with control, in 30 seconds.
The weight here is optional. Feel free to ditch it and place your hands, palms down, under your butt for added support.
Plank
How to: Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold for 30 seconds.
Clamshell
How to: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Complete as many reps as possible, with control, in 30 seconds, then switch sides.
This exercise will also help activate the smaller muscle groups on your legs so that you can truly target the bigger muscle groups when doing more advanced strength exercises.
Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete three sets of 10 reps per side.
Single-Leg Deadlift
How to: Stand on your left leg with your right palm facing towards your thighs. Extend your left arm to the side for balance. Keep your left leg slightly bent. Lean forward, extending right leg straight behind you, until your torso is parallel to the floor, and your hand is almost touching the floor. Drive into your left heel to return to the standing position. That’s one rep.
Superman
How to: Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral. Hold at top for 3–5 seconds. Gently lower yourself back to the starting position. That’s one rep. Complete as many reps as possible in 30 seconds.
Reverse lunge
How to: Start standing with your feet hip-width apart. With control, step your left foot back and lower down until both legs form 90-degree angles and your back knee is hovering 2–3 inches off the ground. Reverse the movement. That’s one rep. Complete three sets of 10 reps per side without alternating.
Military press
How to: Stand up straight, with your feet shoulder-width apart. Lift your hands into the air above your head, palms facing forward, with biceps by your ears. (Note: You can use dumbbells for an added challenge.) Keeping your back straight and core engaged, slowly lower your arms by your sides until your elbows are bent at 90 degrees. Be sure to squeeze your shoulder blades at the bottom of this movement. Then bring your arms back to the starting position. That’s one rep. Complete three sets of 10 reps.
Renegade row
How to: Hold a dumbbell in each hand and assume a high-plank position, feet slightly wider than hip-width apart. While keeping your hips and shoulders level, bend your left arm and pull your elbow back directly behind you. Stop when your dumbbell reaches chest height. Lower the weight to the floor, then repeat the move by rowing the right dumbbell. That’s one rep. Complete three sets of 10 reps.
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