Table of contents:
- 1. Push ups
- How to do it
- 2. Cardio intervals
- How to do it
- 3. Bridge
- How to do it
- 4. Side plank
- How to do it
- 5. Shoulder stand (wax stance)
- How to do it
- 6. Step up
- How to do it
- 7. Triceps Extension
- How to do it
Exercise is not only done to nourish the body. However, it can be done to shape and tighten some of the loose body parts. For women, having ideal body posture is very important to support her appearance. Here are various types of sports for women that you can try and practice at home.
1. Push ups
The first sport for women is push ups. Although simple, this exercise works by involving all parts of the body and burns quite a lot of calories.
other than that push ups it also helps strengthen the forearms, biceps and triceps too. In fact, this simple exercise is able to tighten the chest muscles so that it will enhance the appearance of your breasts.
How to do it
Position yourself as if you were going to crawl. Place your hands on the floor at shoulder level. Bring your legs together. Then, slowly lower your body until your chest almost touches the floor. Next, push your body back to the starting position. Make sure your hips are lifted up too, not against the floor.
2. Cardio intervals
High-intensity interval training is a type of exercise that is done very intensely and less intensely in one workout. For example, for a beginner you could do a brisk walk for 1 minute, then a regular walk for the next 2 minutes.
Repeat this interval training five times for 15 minutes. This method is done because it can burn more calories in less time.
How to do it
Determine the type of cardio exercise you want to do such as jumping rope, running on top treadmill, cycling, or walking. Do the exercise with the following pattern for 10 repetitions, namely:
- 3 minutes for 50 percent of maximum strength.
- 20 seconds for 75 percent of maximum strength.
- 10 seconds at 100 percent of maximum power.
3. Bridge
Source: Womenshealthmag.com
Bridge including sports for women that can beautify the shape of your buttocks. Apart from that, these exercises also help to keep your back healthy and free from pain. Bridge it is also used to build muscle, increase flexibility, and strengthen the entire midsection.
How to do it
Lie on the floor with your knees bent and your feet flat on the floor. Then, lift your hips so that your body forms a straight line from shoulders to knees. Raise your back and buttocks and lower back to the starting position. You can do 3 sets, 10 to 15 repetitions each.
4. Side plank
Source: Womenshealthmag.com
Side plank or a sideways plank is one of the basic exercises that can help tone and shrink the waist. In addition, this exercise also helps endurance of the abdominal muscles and lower back which is useful for protecting your spine.
How to do it
Lie on the right or left side with straight legs. Then drop your pedestal on your right or left arm. Lift your hips so that your body forms a straight line from ankles to shoulders. Hold this position for about 30 seconds. Then repeat on the reverse side by doing the same.
5. Shoulder stand (wax stance)
Source: Verywellfit.com
Sports for other women that have many benefits namely shoulder stand or a wax stance. This movement is one of the yoga movements called sarvangasana.
This one exercise has various benefits such as balancing hormones, especially thyroid and hypothalamic hormones, strengthening the heart and respiratory system, overcoming colds, reducing varicose veins, reducing constipation, preventing skin wrinkles, and overcoming insomnia.
How to do it
Lie on your back on the mat. Then, slowly lift your legs and hips up. Place your hands behind your back and keep your legs and back straight facing up. Try to do it for 30 seconds to a minute.
6. Step up
Source: Popsugar.com
Step up is a simple body resistance exercise that focuses on the muscles of the legs as well as the glutes. This exercise is done to tone your quads, glutes muscles, and hamstrings to make your legs slimmer, stronger, and your buttocks raised.
How to do it
Stand in front of a bench or ladder and step firmly on your left foot on it. Keep your body straight and upright. Push your body up until your left leg is straight back, standing on a ladder or bench.
Lower your right leg slowly backwards until it touches the floor. Then, repeat with the right leg raised to the ladder or bench. Do it exactly as before. You can do this for about 5 to 10 minutes.
7. Triceps Extension
Source: Shape.com
Triceps are used all the time. Hence, keeping him strong allows you to move more efficiently. In addition, this also minimizes the risk of shoulder and elbow injuries. practice triceps extension is done to tighten the triceps and back of the shoulder muscles.
How to do it
Prepare a load of approximately 1-1.5 kg. Do it with a slightly bent position. Then, step your right foot forward and keep your left foot behind. Bend your right leg then lift the left arm that has been holding the weight beside the shoulder. Raise and lower weights 30 times. Repeat the same with the opposite leg and hand.
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