One of the most common quotations by health experts says that the best exercise one can do is the one that one does not do. The important thing here is regularity. For me and many renowned fitness experts, the key to a sound body and mind is regular exercise without making any excuses. When it comes to women, the role of exercise is undeniable. Women who exercise regularly live a far better life than women who live a sedentary life. To achieve a healthy mind and a healthy body, you can start practicing these ten easy workouts today.
1. Dumbbell Lunge
A dumbbell lunge places a weight on one side of your body, so your body muscles need to become strong to manage the balance on one side of the body. It also helps burn many calories.
Place the dumbbell in your right hand in front of your right shoulder and bend your arm. Meanwhile, bend your right knee till it forms an angle of 90 degrees. Lower your body till your left knee almost touches the ground. Repeat the procedure two to three times daily.
This exercise targets your glutes, core, and hamstrings muscles. This exercise makes your balance stronger and prevents the chance of injury as well.
Hold the dumbbells in front of your thighs at arm’s length. Stand with your knees slightly bent forward. Start pulling one leg up, keeping your back arched and knees slightly bent until your leg straightens back near the hip. Hold the glute muscles stronger for 3 to 5 seconds. Repeat the procedure twice every day.
3. Chest Press Using Dumbbells
Makes glutes, abs, and chest muscles stronger and tones the body.
Hold the dumbbell in your left hand and rest your back on some benches. Raise the hand containing the dumbbell until the arm straightens and then lower the dumbbell till it reaches near the chest. Place other hands-on abs. Repeat the same procedure with your right hand twice or thrice.
4. Exercise for Shoulders
This exercise targets the shoulders. It helps rotate the shoulder muscles, thus improving the posture and shape of the shoulders.
Hold the pair of dumbbells in your hands with your arms straightened downwards. Keep your feet open. Slightly start raising both dumbbells without bending your arms till they form an angle to the body. Raise your arms till they become parallel to the floor in front of your chest. Reverse the movement. Repeat the same procedure twice or thrice.
5. Triceps Exercise:
This exercise makes the core of the body strong to increase your balance and stability. So it helps shape the abs and arms.
Take a pair of dumbbells and lie your back and middle on the Swiss ball. Start raising your hip thus the body makes a straight line from knees to shoulders. Next, hold the dumbbells over the forehead keeping the arms straight.
6. Exercise for biceps:
This exercise helps make the biceps muscles stronger and also helps burn calories because it focuses on making your core muscles and hip muscles stronger.
Find a plank or bench and place your foot on the bench. Grab a pair of dumbbells. Keep your arms straight. Next, without moving your upper arms, start moving dumbbells towards your shoulders. You can bend your elbows while lifting dumbbells. After lifting, slowly lower the weight. Repeat twice or thrice.
7. Upper back exercise
This exercise focuses on muscles of the upper back which can improve your posture and also helps to shape the back and shoulders.
Take a Swiss ball and lie on it, keeping your back flat and your chest not touching the ball. Let your arms rest straight down from your shoulders. Now move your elbows out and pull up your upper arms as high as possible. Bend the elbows and squeeze your shoulder blades. Keep your body in this position for a few seconds. Repeat the procedure several times.
8. Exercise to Control Belly Fat:
It is the most famous exercise for controlling belly fat. It makes your belly flatter. Once the glutes do not have enough strength, the pelvis comes forward, which causes the belly to move out. Thus, this exercise helps in keeping the glutes strong and keeps the belly flat.
Lie back on the floor while keeping your feet on the floor and bending your knees. Start raising your hip while holding your glutes strong until the body makes a straight line from shoulders to knees. Stay in this position for three to five seconds, keeping your glutes tight. Relax and repeat two to three times
9. Exercise for lower back:
This exercise helps to control pressure on the spine and increase the strength of muscles. This exercise keeps your lower back in a natural position.
Lie down on the floor. Keep your left leg on the floor in a straight position. Bend your right knee. Place the palms of your hands under the lower back. Start lifting your head and shoulders gradually without moving your lower back. Hold in this position for a few seconds and then relax. Breathe deeply. Repeat the process several times.
10. Exercise for Abs:
This exercise is most effective in tightening the belly muscles and yet is so easier to do as well.
This exercise is simply a push-up on a Swiss ball. Make your body straight, placing your hands on a Swiss ball and feet on the ground straightened like that of the position of pushups. Hold your core muscles tight, the back should not move. Start raising your left foot slowly as close to your chest as possible, touching the Swiss ball. Repeat the same for the other leg. You can use a bench if keeping balance on the ball seems difficult. Exercise plays a paramount role in keeping us active. Many of the diseases (joint diseases, spinal cord diseases) reported in the United States (New York, Chelsea, Manhattan) could be reduced by promoting exercise and a healthy lifestyle. One suggestion could be to make a small gym part of the primary care center where patients, with the help of the healthcare team, can keep themselves active and healthy.
– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.
About The AuthorDr. Syra Hanif M.D.
Board Certified Primary Care Physician
Dr. Syra Hanif is a board-certified Primary Care Physician (PCP) dedicated to providing compassionate, patient-centered healthcare.Read More