With all the different workouts out there, it’s easy to become frazzled in not knowing what workout for women is best for your routine. We have you covered and want to talk about 20 of our favorite workout for females that you could do at home too. Life doesn’t have to be complicated, so we’re helping you simplify things.
Why Do A Workout For Women?
Workout for women or workout programs for women are designed to accommodate the body of women. A workout or exercise that is especially tailored to women bears muscle mass, strength hormones, and more in mind. It is vital to take note of the body and how it separates the sexes because doing the wrong workouts could lead to injury.
It’s not to say that injury only occurs with incorrect workout regimens. Injuries can take place if the posture or form is also incorrect. This is one of the main reasons a workout routine for women may require a fitness trainer for guidance. After all, once the fitness trainer has shown you the ropes of your tailor-made exercise program, you’ll probably enjoy many home workout for women sessions.
What Is The Best Workout For Women Program?
To get the most out of your workout, you want to ensure that you’re working out your whole body. Alongside a full-body workout, you’re also supporting different workout types such as flexibility, strength, balance and aerobics.
Easy Beginner Workout Programs For Women
If you’re reading this, then you’re probably looking to get your hands on some good workout programs for women and start improving your fitness levels. But as a beginner, you might feel overwhelmed with all the possible training and exercise options out there. We wanted to make it simple for you.
#1 The Body-Targeting Plank
The plank is one of the most effective workout moves for anyone looking to become fit and strong. The plank targets various muscle groups and is relatively easy to do.
Doing a plank is definitely part of the workout for women routine, and it can be done in the comfort of your home.
So start on all fours, you’ll extend your legs so that it is nice and straight down the length of your body. Next, you’ll either extend your arms so that you’re supporting your weight with your hands flat on the ground.
Another variation of the plank is to steady your form that your forearms are touching the floor.
#2 Leg Lowers or Leg Lifts
Leg lifts are an essential part of your workout routine for women, and correctly doing leg lifts will prevent the chances of injury. Some common mistakes when doing leg lowers can result in hip and lower back pain.
It’s best to start slow and do a modified version of an exercise in order to build strength to do the harder version. Leg lifts have many variations that include a single leg lift, a leg tuck and a double leg tuck, to name a few.
#3 The Clamshell
As the name suggests, the clamshell workout for women is a form of side-leg lift which only opens the legs halfway. The aim of this exercise is to help strengthen the pelvic muscles as well as the glutes. To do the clamshell, position your body in a side posture. In this pose, make sure the hips and shoulders are stacked. Bend the knees. Next, do a small lift of the top knee and then lower it to touch the knee underneath.
#4 Bridge aka “Glute Bridge”
The bridge is excellent for activating pelvic muscles and also strengthening those glutes. The bridge also targets the core as you engage your core during the process. Simply lay on your back and raise your hips and buttocks from the ground. Keep your core engaged throughout the process and repeat these raises.
#5 Single-Leg Deadlift (SLDL)
The single-leg deadlift (SLDL) works to tone your thighs, engages your core and strengthens your calves, thighs and your back. It also targets your buttocks. This exercise requires you to raise one leg toward the back of yourself and while raising the arm on the same side to create a “hinge-like” movement. Make sure you’re doing the single-leg deadlift correctly to prevent injuries.
#6 Military Press
The military press fires up the muscles in the back, shoulders and also the arms. It’s like lifting an invisible barbell. No exercise equipment is required for the military press and, you guessed it, home workout for women.
If you preferer to use equipment, then you may go ahead and do so. Some people use dumbbells or barbells to do this exercise. It’s also similar to an overhead press.
#7 Bent Over Row
The bent-over row is easy on the joints when done properly. However, be careful because the squat stance, if done incorrectly, can throw out your back and knees. There’s no need for equipment for this one either. As always, you can use dumbbells if you prefer.
#8 The Dead Bug
It may sound like a strange name, but the dead bug pretty much defines the exercise move. It requires you to lay on your back and bring your arms and legs up simultaneously. Your knees can be bent while doing so, and your arms straight. The dead bug workout for women targets the abdominals and glutes.
#9 The Renegade Row
The renegade row requires some dumbbells, and it is similar to the bent-over row, except the form is different. The form for the renegade row, it requires a plank-like stance. The needed dumbbells on each side count for this rowing exercise, and it looks similar to push-ups with dumbbells.
#10 Floor Press
The floor press requires dumbbells, and just like a bench press, it helps engage the core, work the arms and back muscles. For the floor press with dumbbells, start by laying on the floor on your back with your knees bent; you’ll bring your arms up towards the ceiling.
First Things First – Warm-Up
We know you’re feeling amped and pumped to get fit, flexible and strong, but before kicking off your workout for women session, first warm up your muscles.
Warming up might not be the most exciting part of workout for females, but it is a very critical part of the process. If you want your body to perform at its best during and after exercises, then warming up and cooling down counts.
Warm-ups targets large muscles like hamstrings and glutes. While you’re warming up, it will get the sweat going, but you’ll still have energy for your actual workout.
An example of warming up before a swim is to start with a slow swim before picking up the pace.
Time To Cool Down
Now that you’ve completed your workout for beginners at home female session, it’s time to cool your body down. It doesn’t matter if you’re exercising at the gym or freestyling it at home; cooling down is crucial.
Cooling down is almost the opposite of warming up. For example, after a brisk walk, you’d need to take a slow walk to cool down. If you’ve run, then taking a brisk walk works to cool down from the run.
Cooling down is similar to your regular workout, only at a slower pace. All the workout programs for women involves warming up and cooling down sessions.
Staying Safe Through the Workout
- No rushing – Never rush into your workout routine. If you are new to it, then go slowly.
- Maintain proper posture – Every exercise requires that form and posture be maintained correctly throughout. The correct form will help to minimize the chances of injury while helping you enjoy the results in the long run.
- Low to high – Start from lighter weights and gradually progress to heavier ones. The same applies to resistance bands and aerobic exercises.
- From less challenging to more challenging – Where exercise moves are concerned, go from less challenging until you feel that you’re strong enough to increase the challenge.
FAQ
There are many great workouts for women. Depending on how you want to shape your body, you’ll do activities that target specific muscles. The best thing to do to get the most out of a workout is target the whole body. In this way, your entire body benefits.
30 Minutes of exercise a day is sufficient to get enough exercise. Some people will push for an hour or 60 minutes, but 30 minutes is fine.
Ideally, women should work out about 4 to 5 days a week. Bear in mind that when starting, you may want to do 2 to 3 days a week, and as your body becomes stronger, you’ll increase.
There isn’t truly such thing as toning the body because when you exercise, you will lose weight and build strength. For beginners, aim to do exercises that are not too strenuous. Think of your workout routine for women as one that requires you to start slow as you would on an exercise machine or lower weights.
Work with our body’s ability and physical fitness. If you push too hard, you might hurt yourself. Taking it slow and building a routine is the best way to get the most out of your workout sessions.
There are a variety of exercises that women can do to help lose weight. All in all, incorporating a bit of everything like core, strength, balance, aerobics and flexibility training is what will help to reach your fitness goals on every level.
Conclusion To Best Workout For Women
It doesn’t matter if you’re following the best home workout for women or the best Instagram fitness model. Not having balance may throw off your hard work. Make sure that you’re getting enough rest, eating healthily and lowering your stress levels so that you can thrive on your journey.
You won’t see immediate results, and remember that everyone is different. Try and remind yourself that it takes time, and meanwhile, being kind to yourself matters. After all the hard work is said and done, you may be able to look back and feel proud of your accomplishments.
Have you tried any of these exercises in your workout for women process?
