Daily Exercise Program for Women

Daily Exercise Program for Women

Lifting weights is no longer specific to the world of men! Women also pay attention to exercise programs and add movements such as “hitting the bench” or “squat” to training programs. It does this not only for aesthetic purposes, but also to take advantage of the health benefits of sports. Lifting more weight can help strengthen joints and improve sports performance, among other health benefits. However, while leg and gluten muscle groups are the primary concerns for women, other regions are increasing their popularity day by day.

"In general, women tend to have weaker chests and shoulders because they are anatomically different from men," says Erika Shannon, coach and head trainer of the Daily Burn's Power Cardio Program. says.

Shannon also states that women who give birth and have “diastasis recti” have to especially strengthen the abdominal and pelvic muscles. In addition, since women have smaller, thinner bones than men, it is very important to help build bone density and reduce the risk of osteoporosis. For these reasons, women are also recommended to use dumbbells. But this 4 exercise exercises at home, which we will explain below, help women to be more energetic and strengthen their muscles in daily life. After reading this research, you will realize that you do not need sports equipment to exercise!

 Power Focused Exercise Movements For Women

Are you ready for your body to be energized from start to finish? These combined workouts in Shannon's Power Cardio training plan target multiple muscle groups at the same time, and act as cardio. “I use compound movements to get the most out of my time. Why shouldn't I run my legs, abdomen and other muscle groups at the same time as cardio? Says Shannon. This training program, which can also be considered as slimming exercise movements, is both short-lived and guarantees an intense sports experience! Exercises at home make it possible to stay fit without going to the gym.

1.Side Plank

This movement, which you can take part in the slimming exercise program, is like a secret weapon to strengthen and tighten the abdominal muscles! You should make sure you feel your muscles while doing this exercise that works deep abdominal muscles (oblique, transverse abdominus) that many abdominal exercises cannot reach!

How to do it: lie on your left side with your knees flat. Lift your upper body with the support of your left elbow with the help of your arm. Lift your hips until your body forms a straight line from your wrists to your shoulders. Stay in this position for 30 seconds. When the right side is complete, turn to the other side to lie down and repeat.

2. Pushup

This classic movement, which you can take part in your daily exercise program, has a huge fan base! Because it works the whole body with a single movement, burns a significant amount of calories, it is also important to keep your chest muscles tight to strengthen your muscles in your bikini area.

How to do it: Lower your entire body and put your hands on the ground. Thus, while your feet are closer together, your shoulders are in an open position. Lower your entire body until there is a small distance between your chest and the floor, and then push yourself back to the starting position. Be sure to lift your hips and keep your belly steady throughout the entire movement!

3.Second Position Plies

This ballerina movement, which you can take part in daily exercise program, shades the inner calves and also the legs of the “Gluteus Minimus” (butt-side) like a dancer.

How to do it: open your legs wider than the shoulder width while standing, slightly open your toes out. Lower your body by bending your knees with your thighs parallel to the floor. Bring shoulders back by slightly opening arms. Complete the movement with your hands on your waist, then slowly return to the starting position.

4.Cardio Intervals

Unlike practicing short-term workouts, you can make your daily routine more intense by burning more calories with High Intensity Interval Training (HIIT).

How to do it: Choose any cardio equipment (elliptical, jump rope, treadmill, bike, etc.) and repeat the following training program 10 times:

1. 3 minutes in 50 percent of your maximum effort,

2. 20 seconds in 75 percent of your maximum effort,

3.You can complete the movement after 10 seconds at your absolute maximum effort.