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Top 7 Exercises For A Full-Body Workout for every women

Push-Ups

With a wide variety of exercises available out there, it is understandably quite difficult to choose the best ones for a full-body workout. Well, the best exercises are the ones that are easy-to-learn and aims at multiple body muscles. Moreover, these exercises should give you practical strength and muscle tone so that you can easily meet your fitness goals.

So, here are top 7 exercises, for all those fitness junkies, for a full-body workout.

1. Push-Ups  

Push-Ups

Even though you think this variant as old-fashioned, but this is one of the best & effective exercises you can do. The best thing about push-ups is that you don’t need any equipment, help in building strength at all the right places, varied types of variations, and above all can be done anywhere. Not many people know but while doing push-ups you are actually lifting your 60% of your body weight. When you know how to do push-ups correctly, then you can move on to its varied types, so following are some of its common types –

  • One-foot push-ups – Being one of the easiest variation, make sure your body stays in balance.
  • Walking push-ups – You can make this variant a bit difficult by making your arms to move around in between reps.
  • Decline push-ups – This variant works mainly concentrates on your triceps and shoulders.
  • Clap push-ups – This variant is brutal and will make you weary you in minutes. But, on the positive side, it improves both power and explosiveness.

2. Squats

Squats

This is also one of the brilliant and effective lifting exercises, it really works out the lower part of your body including – hamstrings, hips, and glutes. Most of the weightlifters and athletes concentrate mainly on upper body. But, ideally, the main purpose of an exercise is to work your whole body and this exercise really help you in doing that. A good training regimen targets your whole body and squats is one of the important exercises in that.

3. Lunges

This is one of the brilliant and simple exercises you can do for a full-body workout. This exercise can also be done anywhere and you can see instant results as well. In order to save yourself from any injury, it is important you are doing all your exercises correctly, lunges are no exception.

Start by keeping your upper body in a straight position, shoulders back and should be relaxed, and your chin up. Make sure you have engaged your core as well, it is important. You can choose a spot where you have to concentrate, this will prevent you from looking down. Now take a step forward, make sure you are not stretching your leg too far.

Lower your hip section until both knees are bent at 90-degree angle. Make sure your knee is directly under your ankle and ensure your other knee is not touching the floor. It is important you have kept the weight on your heels when you take yourself back to the starting position.

4. Pike Roll-Out

Pike Roll-Out

In order to do this exercise, you will need a Swiss ball. Get in a push-up position with your feet placed on the ball. Make sure you have kept your legs straight, now bend your hips and you have to pull your feet towards your chest making the ball roll forward. You have to take a breather for three to four seconds and then slowly roll back to your starting position.

You should continue rolling the ball backward until your body comes in straight line. You have completed one rep successfully; you need to perform two to three sets of 8 repetitions. Make sure you have taken rest between each set.

5. Planks

Planks are one of the easiest exercises but it will give you maximum gains as far as your full-body workout is concerned. But, having said that still plank needs to be done correctly to enjoy the benefits. Let us discuss how planks should be done in five easy steps –

  • Place your elbow directly under your shoulders and your wrist should be placed in line with the elbows.
  • Now, push your body up into your upper back. Take your chin close to your neck.
  • While you are in this position, make sure you brace your abdominals – contract them pretty much like someone is punching in your stomach, squeeze your tailbone, and thigh muscles at the same time while ensuring you have kept your breathing normal.
  • This is important step i.e. holding a plank for 20 to 30 seconds. When you have done this, make sure you take rest for one minute and then repeat at least four times.
  • Do the plank with the help of both your elbows and toes, when you feel you have gathered enough strength, progress up to a high plank.

Benefits

  • You will have a toned belly.
  • Increased metabolism and fat burn.
  • Alleviates back pain.
  • Improves mood.
  • Increase flexibility.
  • Improves both your balance & posture.
  • Improves your core strength.
  • Better bone and joint health.

6. Pilates Inspired: Swimming

You need to lie stomach down for this exercise with your arms stretch forward and your legs stretched backward. Now lift your right arm and left leg off the floor. Keep in mind you have to avoid arching your back.

You need to switch sides. Lift your left arm and right leg off the floor, continuing to quickly alternate sides like you are doing swimming.

7. Jumping Jacks

You can start this exercise by standing with your feet together and your hands on the side. At the same time, you need to raise your arms above your head and jump so that it spreads your feet up wide. Now, without taking any pause, quickly reverse the movement and repeat once again.

Benefits –

  • Elevates your heart rate.
  • Offers a complete body workout.
  • Relieves stress and provide relaxation.
  • Fits into an interval session.

Author Bio

Emma Brown is an extensive and experienced web-writer. I help people to have the most informative and appealing online presence. Content writing is my passion and Scaling Expectations is my basic motto, I live up to. I am a Mass Communication post graduate and written several article for sites like meliopharm.

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