For ladies … Training

Exercise Routine for Women

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The need to feel good physically and mentally has nothing to do with belonging to either sex. The ideal healthy life is the same for everyone: to combine a healthy diet and exercise routine. However, there are reasons that distinguish the type of routine that men and women often choose to exercise. Just as exercise and sports talk essentially male, we can also address women’s exercise routine.

Exercises to look good

In this case, we find an exercise routine that includes the desire of many women to look good, looking for a flat stomach, buttocks and thighs firm and strengthen your arms. Let us see a selection or exercise routine that you may find it tempting. And effective, especially.

Dead weight on one leg

It is an ideal exercise for strengthening the glutes. All you need is a pair of dumbbells. You stand right to begin the exercise. You must support your weight gradually in the right leg as you bring the left leg back and up so that it is parallel to the floor. To do so, you must tilt the upper body from the waist up, forward, so that it is almost parallel to the floor. The arms are kept straight, like hanging, to support the weight of the dumbbells in front of the body. Once you reach that position, hold it for about 5 seconds and then go up slowly to the starting position by force on the buttocks and not the waist up. You switch legs and repeat. 3 sets of 10 repetitions.

Exercise waist and abdominal

You lie down on a mat, side. Supports the entire forearm on the floor and doing on that arm strength, go raising your hips, keeping the legs together and lift the opposite arm. Now just hold this position for half a minute. Then do it with the other arm and repeat. It is an exercise that will shape your waist, strengthen the obliques and other abdominal muscles.


An ideal exercise for buttocks. You can do it with a chair or on a ladder. Will strengthen the glutes, quadriceps and hamstrings, ie back to the quadriceps. To do it properly, you must reload the weight on the foot that is higher. Then the whole body must raise so that the foot that is not supported reaches the height of the other foot. Alternate this exercise for each leg. Sets of 10-15 reps will suffice.


It is an exercise to strengthen the lower back and help you maintain a firm stance. You lie down on your back, bending your legs so that the soles of the feet stay flat on the floor totally like the palms of the hands and arms. You gently lift the upper body and when you reach the highest position, hold it for about 5 seconds and then slowly declines.

Investment Exercises

These exercises will help you hold off cellulite problems. To do this, you have to lie on your back and lift your legs and hips so that having legs extended, feet match your head. You should not force the neck, shoulders but serve to hold you for about 30 seconds or a minute. If you find it easier, you can do leaning back near a wall, so you can rest your feet on it to get to the position.


Push-ups or push-ups

Lizards exercises are needed to strengthen the biceps, triceps, shoulders, back and even the buttocks, with more or less intensity according to lizards exercise you do. The more and less difficult, but they are extremely effective to tone your body and burn fat.

Tricep Exercises

To complement the lizards, and tone that part of the arms so afraid to give in to gravity, we propose these exercises for triceps. You just have to sit in a chair, his hands resting palms near the thighs. Slide your body forward while their feet on the floor, slowly lower your body while while leaving your hands on the chair seat. Descend until your arms are at right angles and back up. Do two sets of 10 repetitions.

Well, these exercises only require the aerobic exercise. You can go jogging, running or cycling, depending on whether you adapt better to a routine high or low impact. Do not forget and you will achieve a balanced diet to stay healthy and fit.


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