Get In Shape For International Women’s Day With These Top 5 Exercises
Posted on January 05 2023
International Women’s Day is the perfect opportunity to show appreciation for the amazing women in our lives. This year, why not take it one step further and make a commitment to take care of yourself by getting in shape? To help you get started, we have compiled a list of our top 5 exercises that are guaranteed to help you feel more energized and confident leading up to this special day. So if you’re ready to start your journey to a healthier, fitter you, let’s get started with these top 5 exercises.
1) The Squat
The squat is a fundamental strength training exercise that strengthens the muscles of your lower body, including your glutes, quads, hamstrings and calves. It can be performed with or without weights, depending on your fitness goals. Squats are an excellent way to build muscle, burn fat and increase overall strength and power.
When done properly, the squat is a full-body exercise that engages your core and works your entire lower body. It’s important to maintain proper form during a squat: keep your feet shoulder-width apart, back straight and head up. Squat down until your thighs are parallel to the ground and then stand back up. Aim for 3 sets of 8-10 repetitions to reap the full benefits of this exercise.
Adding a weighted barbell can increase the intensity of the squat. Keep your core tight and make sure that your back is not rounded at any time during the movement. This can help to reduce your risk of injury.
If you’re just starting out, it’s important to start slow and use proper form. Start by doing bodyweight squats, then slowly increase the weight as your strength increases. Always consult a doctor before beginning any new exercise program.
2) The Push-Up
The Push-Up is one of the most popular exercises for getting in shape. This exercise is great for strengthening the upper body and core muscles, as well as increasing your overall strength and endurance. It can also help improve your posture and range of motion.
The Push-Up is a basic exercise that almost anyone can do, regardless of fitness level. To perform the exercise, start in a plank position with your hands directly below your shoulders. Keeping your core tight, bend your elbows to lower your chest towards the floor, then press back up. Make sure to keep your body in a straight line from head to toe throughout the exercise.
If you are just starting out, you can modify the Push-Up by doing them from your knees instead of your toes. This will reduce the amount of weight you are lifting but still provide a good workout. For a greater challenge, try doing Push-Ups with your feet elevated on a bench or box. You can also increase the difficulty by adding weights or resistance bands.
The Push-Up is an excellent exercise for getting in shape for International Women’s Day. Not only does it strengthen your upper body, but it also helps to improve your balance and coordination. With a little practice, you’ll be able to master this classic move and reap all the benefits it has to offer!
3) The lunge
The lunge is an excellent exercise for strengthening your lower body and building endurance. This exercise can be done almost anywhere with minimal equipment and is suitable for all levels of fitness.
To do a lunge, stand with your feet hip-width apart and take a big step forward. Bend both knees and sink down until the back knee is just above the ground. Push off with the front leg to return to the starting position. Alternate legs with each rep.
The lunge helps to strengthen the glutes, quads, hamstrings, and calves. It also helps improve balance, coordination, and core stability. For an added challenge, you can use weights or a resistance band to add resistance to the exercise.
So if you're looking to get in shape for International Women’s Day, the lunge is a great exercise to include in your routine!
4) The Plank
The plank is one of the most effective exercises for strengthening your core muscles, and it's easy to do at home with no equipment. It works the muscles in your back, abdomen, and shoulders, which helps improve your posture and keep you feeling strong.
To do the plank, start in a high-plank position with your hands flat on the floor and your feet hip-width apart. Make sure your shoulders, hips, and knees are all in line. Tighten your abdominal muscles and hold the position for 30-60 seconds. Try not to let your hips drop or your back arch.
The plank is a great exercise to incorporate into any fitness routine. Not only will it help strengthen your core, but it can also help improve balance and coordination, as well as reduce back pain. You can easily make the plank more challenging by adding variations such as moving your arms and legs in different directions or raising one leg off the ground. Whatever you choose, the plank is an excellent exercise that can help you get in shape for International Women’s Day!
5) The Superwoman
The Superwoman is an exercise designed to target the core, arms, and glutes. It is a challenging move that can help tone your body and give you an amazing strength boost.
To do the Superwoman exercise, start by lying flat on your stomach. Place your hands directly underneath your shoulders and push your chest up off the ground. Make sure to keep your core engaged throughout the entire movement. Keep your head in line with your spine and look straight ahead. Once you reach the top of the exercise, squeeze your glutes and hold for a few seconds before lowering yourself back down.
This exercise is great for targeting the core, arms, and glutes all at once, while also increasing overall strength and stability. It is important to maintain proper form and technique while performing the Superwoman, as this will ensure that you get the most out of the exercise. Be sure to keep your core engaged throughout the entire movement and make sure to hold at the top of each rep for a few seconds. With consistent practice and dedication, you’ll be feeling like a Superwoman in no time!