Saturday, August 14, 2010
I usually don't do posts about exercises, but this one is too good to pass up. Here is the list of the top 10 best exercises for women, from Adam Campbell's The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU! - they're quick, easy and will keep you healthy by targeting every part of your body. Just click on each one below for more info and pics.
1) Abs: Mountain Climber with Hands on Swiss Ball
The benefit: It's one of the simplest, yet most effective ways to tighten your tummy. In fact, you'll barely have to move a muscle.
2) Glutes: Hip Raise
The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don't have an ounce of fat. Your fix: the hip raise.
3) Quadriceps: Offset Dumbbell Lunge
The benefit: Holding a weight on just one side of your body increases the demand placed on your core to keep your body stable. The result: Your hips and abs have to work harder, and you'll also improve your balance. And better yet, you'll burn tons of calories.
4) Hamstrings: Single-Leg Dumbbell Straight-Leg Deadlift
The benefit: Besides targeting your hamstrings, this exercise works your glutes and core. It also helps eliminate muscle imbalances between your legs, reducing your risk of injury. And as a bonus, it can improve the flexibility of your hamstrings, because it stretches these muscles every time you lower the weight.
5) Chest: Single-Arm Dumbbell Chest Press
The benefit: This exercise works your glutes and abs as hard as it works your chest and triceps. So you'll tighten your hips and core as you tone your upper body.
6) Shoulders: Scaption and Shrug
The benefit: When you raise the dumbbells to start this exercise, you target the front of your shoulders, as well as your rotator cuff. Then comes the shrug. This part of the move helps better balance the muscles that rotate your shoulder blades. The end result: great-looking shoulders and better posture.
7) Triceps: Swiss Ball Lying Triceps Extension
The benefit: Lying on a Swiss ball forces your core to work harder to keep you stable. So you work your abs as you shape the backs of your arms.
8) Biceps: Split Stance Dumbbell Curl
The benefit: Placing one foot in front of you on a bench forces your hip and core muscles to work harder in order to keep your body stable. That way, you engage more muscles and burn more calories than you would if you did the exercise in a regular standing position.
9) Upper Back: Swiss Ball L Raise
The benefit: This exercise targets your upper back. By working these key muscles, you'll improve your posture, shape the back of your shoulders, and look great in a backless dress.
10) Lower Back: McGill Curlup
The benefit: This exercise works your core while keeping your lower back in its naturally arched position. So it minimizes stress on your spine while increasing the endurance of the muscles, which helps prevent lower-back pain.
For more exercise workouts, get the book: