If you’re short on time and not sure which exercises to prioritise, there are five top exercises for women that should be a part of your routine, according to Charlotte Stebbing, Abu Dhabi regional fitness manager for Fitness First Middle East.
Do them in one session to target all of the main muscle groups. All it takes is 5 to 10 minutes a day to help keep you fit, strong and healthy.
Deadlift
Benefits
• Targets hips, butt, back and legs.
• Works more than one major muscle group, boosting metabolism.
• Helps overall strength and is functional to everyday life.
How to
• Hold the dumbbells in front of your hips at arm’s length.
• Bend at the hips and knees to lower weight to floor.
• Keep your posture and torso tall.
• When standing squeeze your glutes and thrust hips forward.
Stebbing says...
Women love deadlifts because they build endurance along with burning fat and are known to lessen some of the negative effects that come along with bad posture and high heels. And no, deadlifts do not make women bulky.
Kettlebell Swings
Benefits
• Tightens the deep abdominal muscles.
• Combines strength with cardio exercise, making kettlebell swings great for fat loss.
• Defines the back and shoulder muscles.
How to
• Stand over the kettlebell with feet hip-width apart, chest up and shoulders back and down.
• Move hips down and back. Grip the kettlebell with your palms facing you and thumbs loosely wrapped around the handle.
• Drive hips up and forward, stand tall, keep arms straight with the kettlebell.
• Squeeze glutes, retract shoulder blades, engage core and keep spine tall.
• Repeat.
Stebbing says...
A common fitness goal for women is losing body fat and inches around the waist, thighs and arms. Kettlebell training offers you just that as it has the ability to burn fat when coupled with high-intensity workouts.
Squats
Benefits
• Builds strength, definition and shape for the legs and butt.
• Helps maintain good posture, balance and a strong core.
• Encourages flexibility and mobility.
How to
• Hold the dumbbells out in front to activate your core.
• Bend your knees and sit back into your heels to activate the glutes.
• Stand, squeezing your glutes as you reach full standing position.
Stebbing says...
Ladies are going gaga over this workout to get their heart rate up and burn some calories. Why? Because it needs no equipment, enhances overall fitness, sustains flexibility and balance, and gives you quick results.
Bridge
Benefits
• Great for a firm and shapely butt.
• Creates mind-muscle connection, activating glutes and pelvic floor muscles.
• Builds core stabilisation, which prevents lower back pain (common in women).
How to
• Lay on your back, with your feet on the floor and knees bent
• With your fingertips touching your heels and heels pushing into the ground, contract your abs and push lower back into the floor.
• Exhale and lift your hips off of the floor (avoid arching the back).
• Repeat.
Stebbing says...
Women are mastering the bridge for a strong, flexible and injury-proof back while giving the whole body an incredible stretch. Personal trainers and yoga teachers love this exercise and so will you.
Plank
Benefits
• Builds solid core strength by working the inner abdominal muscles.
• Helps pull in the stomach for a flat look.
• Encourages balance and posture.
How to
• Lay face down on the floor and place your elbows directly under your shoulders.
• Push up onto your knees or toes.
• Contract your abs and pull your belly button towards your spine.
• Squeeze your butt and thighs.
• Hold for 30 to 60 seconds.
Stebbing says...
Flexibility is a key benefit of doing planks regularly, as this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes.
