Exercise has become a big focus for women to stay healthy and extend their lives. Exercises for women are important mainly because it can prevent many aches and pains that can plague them when they get older. It can be difficult and intimidating going to the gym being around people that are already fit and know what they are doing. That is okay, everyone there had that feeling when they first started. Luckily you have the most important tool there is available to you, your own body. Beginning your exercise endeavor with bodyweight exercises will give you a great introduction to staying healthy. But you are probably thinking, what are some great body weight exercises to start with. Here are the most popular ones that anyone can do.
Pushups- Pushups will build up strength in your core (stomach) area, as well as your upper back, chest and triceps. If you are unable to complete a pushup, then you can do a modified pushup where you kneel on your knees and push up with your arms. Overtime, you will build up the strength to be able to complete a full pushup with no problem.
Lunges- Lunges are a great lower body exercise. They will build up strength in your hamstrings, glutes, calves, and quadriceps. When completed lunges, remember to keep your back straight and never lock your knees out. After a while doing these, you will see that you will be able to lunge further forward which is great progress.
Chin Up/Pull Up- Chin ups and pull-ups are great for working your entire back and shoulder area. When first trying them, you might have trouble getting your chin up to the bar, which is fine. Try to lift your body as far up as you can. After a little while doing this, your strength in your upper body will let you achieve a full chin up.
Planks- will work your entire core/midsection area. Having a strong core will enable you to have better posture, heal back pains, and improve your balance. Contrary to popular belief your core is not meant to in flexed continuously (ie. sit ups and crunches) the core is designed to RESIST! The plank is a great exercise beginner or advance to begin practicing resisting under tension. Ensure the body is in a straight line, no sag in the lower back also hips shouldn’t be too high either. Practice holding for 30secs up to a minute!
Sprinting- Sprinting is an exercise that will get your blood flowing. It is not weight-baring exercise per say, but it builds up the muscles in the entire leg area. When sprinting, go as fast as you can for 10-15 seconds then slow it down to a walk. You can repeat the process as many times as you’d like.
Doing all of these exercises 3-4 times a week will ensure that you build a great foundation for a healthier and stronger life. It can be tough the first couple of times, but after a week or two, you will find these exercises a bit easier for you. Remember to change it up so your body doesn’t get accustomed to the exercise and to utilize all of your resources that are around your house. Good luck and remember to have some fun while exercising.
