EXERCISES FOR FEMALES TO GET TONED AND STRONG | RYAN SPITERI

8 EXERCISES FOR FEMALES TO GET TONED AND STRONG Ryan Spiteri

Getting in shape is not only important for staying healthy but it also helps you in looking younger than your age. And, what else could women aspire for? A good healthy body and an ageless face! But, for this, they need to choose the best exercises that help you in controlling your weight, combat health conditions or diseases, and tone muscles. Here are some exercises that work the best as tone program for females

5 EXERCISES Push-ups Squats Abs Exercises Flat Bench Barbell Press Cable Crossovers Incline Dumbell Flys Barbell Biceps Curls Alternate Arm Hammer Curls

PUSH-UPS Push-up is a complex exercise that works on a group of muscles rather than one. It engages your chest, shoulders, triceps, and front. All you need to do is to position your body in a plank position but with your arms straight out, shoulder’s width apart and you're keeping your abs tight and intact. Slowly, lower your body until your chest is an inch above the ground/floor and elbows making and 45 degree angle. Push yourself up and repeat.

Another best exercise that falls under the shred program for females is squats. It effectively engages your major muscles such as a group of butt, hips, thighs, lower abdomen, and even vaginal muscles. For this, you need to stand on your feet, wider than hip-width apart, back straight, toes pointed and faintly out, shoulders down. Then, keeping your back straight, lower down your body and back making a posture as if you are sitting on an invisible chair. Make sure that your knees don’t cross your toes when you bend your hip and back down. Rise up and repeat.

SQUATS

ABS EXERCISES A lot of women are concerned about their abdominal area as it tends to gain fat faster than any other body part and loses fat in the end. Abs exercises are one of the major exercises that form a good tone program for females to maintain strong abs, increase agility and flexibility, and prevent back pain. Lie on your back and give your arms a stretch, then raise your one leg, bent at the knee, and touch it with your hand. Return to original position and repeat.

Flat Bench Barbell Press

This upper body exercise works the chest and shoulders. The standard flat bench barbell press requires a barbell and one of my private weight loss clients calls this a very intimidating exercise! You may have seen people at the gym with someone spotting their presses.

This is a fantastic exercise to start with on the cable machine.

Lift or lower the cable to chest height, and then hook the handles onto each side. Start the weight at about 5 pounds on each side. Hold onto the handles and face away from the cable machine. The handles will be at shoulder height, and then you can step one foot forward and one foot back.

Cable Crossovers

Incline Dumbell Flys This exercise is similar to the above exercise, except you’ll be using the workout bench again! Grab a pair of 5-pound dumbbells. Raise the bench up to about a 45 degree angle. Then sit on the bench and hold onto the weights over your chest. Open them out to the sides and exhale as you press them up towards the center.

BARBELL BICEPS CURLS

This exercise usually requires a barbell, but, again you can easily get similar results by simply using dumbbells.

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