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3 Special Exercises Every Women Must Do Twice A Week

Here’s listing simplest and fun to do workouts to be incorporated in your regular workout routines. One can do these three exercises either at a gym or while just taking a stroll around the nearby park. Just find a green patch and start doing them.

Make them part of your fitness routine on a regular basis and you’ll be looking and feeling better in no time. Firstly get to know the perfect way of doing these three exercises and then you can perform them on your own.

Squats

the squats are a very effective exercise as it engages more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core. The basic form of squats doesn’t need any weights. You can do it anywhere, even if you don’t feel like stepping out of the house you can perform 1-3 sets of 8-15 repetitions at home only. If you do them regularly you can add variations by holding a barbell on the shoulders while performing squats.

One can do variations in squats by doing the sumo squats or jump squats to increase their lower body strength.

                                            Key points for squats

Your knees should not cross the plane of your toes.

Try to lower until your thighs are parallel to the floor.

Bicycle Crunches

There are various abdominal exercises one can perform. Personally, I love to do a different type of crunches on my abs day workout. As crunches are good, adding some simple elements can make them even better. The bicycle crunch is one of the most effective core exercises. It really hits all the different areas of the stomach. Bicycle crunches work the abs, obliques, and hips all the three muscles in one go.  Aim for 1-3 sets of 10-15 repetitions. Again for this exercise no equipment is required and can be easily performed at home.

                                               Key points for bicycle crunches

Support your head and neck by placing your hand under your head.

Keep your core tight by pulling the navel in towards the spine throughout this movement.

Breathe steadily throughout this exercise.

Plank

The plank is one of the best exercises for core conditioning. It is the best exercise for the flat toned stomach as it works all the muscles in your core. Likewise, it also works your glutes and hamstrings, supports proper posture, and improves balance. If you do it properly you will feel that your biceps, neck, and shoulder muscles are also being tested and strained. For plank, you just need your own body weight and no other equipment is required. Hold in plank position from 20-40sec. As you get stronger keep on increasing the time.

If you practice plank on regular basis, your strength for holding will increase. As a result, you can practice different variations of a plank. Slowly you can increase your plank levels by trying side planks, mountain climber planks or dynamic planks based on your fitness level.

                                                    Key points for plank

Above all quality is more important than quantity when it comes to plank exercises so proper form is key for them to be effective.

Keep your core tight while performing this exercise.

And always remember to breathe naturally.

exercise plank

Before concluding your workout remember to stretch nicely and do any regular breathing exercises to cool your body.

Remember as there’s no shortcut to success similarly there’s no shortcut for being fit. Hard work and discipline is the key. These exercises will help strengthen and tone the muscles that they target. Try this program 2-3 times per week in combination with a moderate cardio program. Consequently, you’ll notice you’ll feel stronger, look toned and look better in as little as three to four weeks!

Share with your friends who are looking forward to being on a fitness path!!!

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