Health & Beauty Tips

10 Best Exercise for Women – That Can Help to Many Benefit (2019)

Best Exercise for Women

Hello!! Beauties, As you know exercise is a basic part of our life routine, but some people forget this, then we have suffered from many problems. So don’t forget to exercises. That help to manage our body and give you a good fitness. We have many types of exercise physical activity, including swimming, running, jogging, walking, and dancing, the pushup, lunge, and squat are the staples of any good workout plan, varying the way you perform these exercise can help you avoid plateaus, beat boredom and speed fat loss. Sculpt the body you’ve always wanted. So let’s talk about the best exercise for women in 2019.

 

 

10 Best Exercise for women – That Give you lot of benefit Regular Exercise

 

 

 

1. Abs: Mountain Climber with Hands on Swiss Ball Exercise

 

 

Start with your body should form a straight line from your shoulders to your ankles. Then Start in a push-up position with your hands on top of a Swiss ball. After that keeping your arms completely straight and directly beneath your shoulders. Make sure your body should form a straight line from your shoulders to your ankles. The second step Left one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. You will continue for 30 seconds. If you have too hard, place your hands on the floor or a bench. This is one of the best abs exercises for women that really help to flat stomach.

 

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2. Lower Back: McGill Curl up

 

 

Start with your back on the floor with your left leg straight and flat on the floor. Then your right knee should be bent and your right foot flat. After that Place your hands palms-down on the floor underneath the natural arch in your lower back. The second step starts with slowly raise your head and your shoulder off the floor without bending your lower back or spine. Then hold this position for 7 to 8 seconds, breathing deeply.  Regular repeat 4 to 5 time this exercise. If you have lower back pain, so you should try this exercise because of that to the lumbar spine so as to protect the discs.

 

 

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3. Side Plank Exercise

Start with the lie on your left side with your knees straight then prop your upper body up on your left elbow and forearm. After that raise your hips until your body forms a straight line your ankles to your shoulders. Complete your position then hold 30 seconds this exercise. This is one of the best exercises for abs if you really want to transverse abdominis then you should try this. Which helps stabilize your spine and power your workouts. The oblique targeting variation is a nice way to work core your abs in areas crunches often miss.

 

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4.Bridge Exercise

 

Start to lie face-up on the floor with knees bent and your feet flat on the floor. Then raise hips so your body forms a straight line from your shoulders to your knees. After that pause in the up your position, then lower your body back to the starting position.  The hold for 20 to 30 seconds, and then return to your starting position. This is the best exercise for a sculpted butt. That help to keep your back healthy and pain-free back. Bridge exercises are generally safe for people with chronic back problems and can aid in pain management.

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5. Plank with Arm Raise

 

 

Start with the push-up position, then bend your elbows and rest your weight on your forearms instead of on your hands. (Your body should form a straight line from your shoulders to your ankles.) Then brace your core and maintain your hip placement as you lift your right arm straight out in front of you. After that draw your shoulder blades down and back as you lift your arms. Then hold the position for 5-10 seconds and then switch arms. This is the best exercise for improving your balance and posture is easy.

 

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6. Push-Up

 

Start with all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. After that keeping hips lifted and core braced the entire time, lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Push- up is an easy exercise for women and that help to burning some calories since it’s like a moving plank.

 

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7.Forearm plank Exercise

 

 

Start with  Lie facedown with legs extended, elbows bent and directly under shoulders clasp your hands.  Then feet should be hip-width apart, and elbows should be shoulder-width apart. After that  Contract, your abs, tuck your toes to lift your body (forearms remain on the ground). Remember that you should be in a straight line from head to heels. complete your positon then hold for 60 seconds or as long as you can. It also works your glutes and hamstrings, supports proper posture and improves balance.

 

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8. Caterpillar Plank Exercise

 

 

Start Standing with feet shoulder-width apart, bend forward at the waist and place your hands on the floor. Then crawl forward to plank position with shoulders directly over wrists. After that Bend elbows to lower your body toward the floor, then push back up. The second step is to bend your left knee, bring it up and in toward your chest then rotate your waist as you raise your bent left leg out until it’s parallel to the floor. After that complete your exercise and repeat on the opposite side. This is one of the best exercises for women and easy.

 

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Start with coming into on side plunk right side with core engaged, hips lifted, sides of both feet on the floor. Then right foot in front of left, lift left arm straight up. After that raise the right leg as high as you can, then return to the floor.  Complete your position then repeat on another side. Side Plank With Inner Thigh Raise exercise one of the best exercise for women and this is easy. Side plunk with an inner thigh raise to build your muscle strength. This also works to the deep abdominal muscles and help to tone your thighs.

 

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10. Twisting Knee Plank Exercise

 

Start with getting into a straight-arm plank, twist your lower body to the left. Then to the right, return to center and bring your left knee forward to touch your left elbow,  hold for 1 second, then return to center and repeat on the right side. This is the amazing twist exercises and builds your strength. This is the best twisting knee plank exercise for women and that help to build your bond stronger.

 

 

 

 

 

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