10 Easy Weight Loss Exercise For Women

One of the most common mistakes I see people make when they first start working out (or when they return to exercise after a break) is that they want to perform all of the 2.0 level stuff they see on Instagram or at the gym.
They believe that if it doesn't appear to kill you, how can it possibly make you stronger?
However, you must learn to plank before you can burpee; otherwise, you risk injuring yourself or causing bodily imbalances.


Instead, begin by laying a strong foundation, which for my female clients is concentrating on their hips and core, which encompasses your abs and back.
These muscle groups work together to generate the female body's powerhouse, thus any strength-building workout for women should target them both.

Exercises

  • Dead Bug: Start lying back with arms extended over chest, legs raised and bent at 90 degrees (knees above hips and shins parallel to floor). Keep low back pressed to the floor, brace core, then slowly and simultaneously extend and lower right leg and to hover just above mat. Pause, then return to start and repeat on the opposite side. That’s one rep. Complete as many reps as possible, with control, in 30 seconds.
  • Leg Lowers: Start lying on back with legs extended straight toward ceiling, feet over hips and arms by sides. Lower left leg down as low as you can go without lower back arching up off the mat. Return to start, and repeat on the other side. That's one rep. Complete as many reps as possible, with control, in 30 seconds.
  • Superman: Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat. Engage abs, squeeze glutes and lift all four limbs, plus chest and head a few inches off the ground, keeping your neck neutral by gazing at top of mat. Hold for 3–5 seconds then slowly lower back to the starting position. That's one rep. Complete as many reps as possible in 30 seconds.
  • Plank: Start kneeling at back of mat with toes tucked and butt resting on heels. Walk hands forward to an all fours position with knees under hips and wrists under shoulders. Lift knees to form one straight line from heels to head. Keep hips high and abs engaged. Hold for 30 seconds then return to start.
  • Clamshell: Start lying on left side with left arm bent, head supported by hand, right hand on hip, right leg on top of left, knees bent and heels in line with glutes. Open legs like a book by lifting right knee toward ceiling without allowing right hip to roll backward. Return to start. That's one rep. Complete as many reps as possible, with control, in 30 seconds, then switch sides.
  • Glute Bridge: Start lying on back with legs bent, feet flat on floor, and arms by sides. Engage abs, squeeze glutes, press into heels, and raise hips toward the ceiling until body forms one line from shoulders to knees. Hold the position for two seconds before lowering to start. That's one rep. Complete three sets of 10 reps.
  • Single-Leg Deadlift: Start standing with feet together and arms by sides. With control, tilt torso forward while lifting left leg behind body (foot flexed) and extending left arm forward until both are parallel with floor. Return to start. That’s one rep. Complete three sets of 10 reps per side.
  • Reverse lunge: Start standing with feet hip-width apart, arms by sides. With control, step left foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground. Reverse the movement to return to start. That's one rep. Complete three sets of 10 reps per side without alternating.
  • Military press: Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position. That's one rep. Complete three sets of 10 reps.
  • Bent-Over Row: To start, stand with feet under hips and knees slightly bent, hinged forward at the hips so torso is parallel to mat, arms hanging straight down, palms facing each other. Squeeze shoulder blades together and bend arms, pulling elbows toward ceiling. Stop when hands reach rib cage. Pause, then lower arms back to start. That's one rep. Complete three sets of 10 reps.

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