The body you have always wanted with just eight exercises

The best fact about these exercises is that you can do them from the comfort of your own home. So stop making excuses.

Most of us dream about having the perfect body that looks fantastic in everything and just feeling beautiful. The majority of us don’t have the time or money to go to the gym every other day. If you are one of these girls, you have found the ideal solution for you. These eight simple exercises have been designed as the best workout for women.

These exercises work your abdomen area, between your legs, your buttocks and your back and shoulders:

1) Backward kickbacks: This exercise works your glutes and body core, leaving them looking toned and stronger. It also strengthens your back to prevent back pain.

How to do it:

Holding two weights in your hands, standing facing forward on a mat, place your left foot in front of your right foot. Bend slightly your left knee and now proceed to lift your right leg backwards with a bent knee. Lean forward slightly and lower your body weight over your left leg. Arms are hanging by your side. Hold. Now Slowly return the body to your original position. As you get stronger, try and use your glutes to push forward while doing this exercise. Have the core and chest firm and tense during each movement.

2) Side saw: This exercise really works your waistline; also it helps to tome the deeper abdomen muscles (obelisks and transverse abdomen muscles) that many exercises are unable to reach.

How to do it:

Lay on your mat, but on your side. Have one leg on top of the other, legs straight. Move your hips so that they are aligned with your legs. Now raise your hips off the ground, using your feet and arm as a support. Hold for 30 seconds. Return to the original position. Repeat on both sides.

3) Push-ups: This classic exercise works the entire body, burning the most calories. It also helps to tone the chest muscles.

How to do it:

Lying on the floor, with your face facing the floor. Have your arms and hands aligned with your shoulders. Feet together. Your torso is suspended in the air. Slowly lower your body by bending your elbows and your body weight is on the hands and feet. Hold. Come back slowly. Repeat. Make sure your hips are high at all moments.

4) Second position Plies: This ballet movement helps to scalp your inner thigh muscles but at the same time toning your glutes.

How to do it:

Stand with feet angled at shoulder-width. Have your toes pointing away from your body, place weight on your toes. Slowly drop your body over your knees, until your thighs are parallel with the floor. Bring your arms over your head, relaxed shoulders and back. Hold. Slowly return to the original position.

5) Cardio intervals: High intensity cardio intervals (HIT) should be incorporated in your workout to burn the maximum amount of calories in a short period of time.

How to do it:

Choose any of the following cardio exercises (Stairmaster, jump rope, treadmill, bicycle, etc.) and repeat the following guide a total of 10 times.

  • 3 minutes at 50% of your extreme exertion.
  • 20 seconds at 75% of your extreme exertion.
  • 10 seconds at your hardest exertion.

6) Lunge with triceps extension: This exercise targets your quads, glutes, shoulders and triceps.

How to do it:

Standing in a lunge position, lean forward slight on the bent leg that is facing forward. Holding either a ball or a weight directly over your head. Remain in position and lower ball or weight behind head. Return to over your head. Repeat with other leg.

7) Step-ups: This exercise works your glutes and legs helping them to be slimmer and toned. It also works your quads, as you will be using your knee as resistance here.

How to do it:

Standing in front of a bench or some steps, place your entire foot on the bench. Press firmly with your foot and bring the other foot up to meet your foot. Now you are standing on the bench. Return to the original position by stepping down with your right foot, then the left foot. Repeat 15 times with each foot leading. Keep your upper body straight and firm during this exercise, avoid leaning forward.

8) Butt lift (Bridge): This is one of the best exercises for your glutes, as it perfectly tones it. This is also a recommended exercise to strengthen your back, without pain.

How to do it:

Lying on a mat, face facing upwards. Bend your knees and have your feet flat on the floor, directly under your knees. Now using your butt muscles, lift your hips up off the floor until a straight line is formed with your knees. Hold. Return to your original position.

As with all types of exercising, it is important to remember that you need to keep having healthy eating habits. Plus, always make reasonable goals for yourself and never push your body too far as to cause injury.

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