Women's Fitness - 7 Tips To Gain A Fit Body

A beautiful body is what women long for. No matter whether it is Hollywood or anywhere else, this has always remained a trend. But there are many right ways of exercising programs for women who are looking for effective losing of fat.

Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits. This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety. Planning out routines for your fitness program is factually the trickiest of all among anything else. However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

 

 

1. Always know that muscle can never be strength trained within a day. A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and over training can take place if exercising is done on consecutive days.

2. Instant weight loss in never possible. For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease. Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance. A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target. You can also consider using machines than simply using weights freely.

4. Strength training programs need to be regular and consistent for ensuring successful results. Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training. Replacing good habits with bad ones is mandatory.

 

 5. Every 4-6 weeks changes are required in strength training. This would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential. Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

6. Specific objectives are a must so that the strength training programs are created accordingly. It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective. There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles. Keep the right goals to structure the best fitness strength training program.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week. This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner. It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Source Abhishek_Agarwal

Thigh Exercises For Women

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.


This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise

Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise

Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise

Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch

Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

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