Fitness for woman: Categories

Fitness for woman

Fitness for woman: Lessons

Fitness for woman
Pop Squats

Pop Squats

Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position

Instructions

Calf Stretch

Calf Stretch

Calf Stretching Gently flexing your left leg forward while maintaining your right knee aligned and the heel in contact with the floor; now, with your back straight, when you feel a gentle stretch, hold it there 15 seconds; repeat with the other leg

Instructions

Stomach Stretch

Stomach Stretch

Gently .Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. Look up toward the ceiling, to also feel the stretch in your neck.Wait in this position for 30 seconds and then return to the starting position by lowering your torso to the floor. Repeat this exercise 2 to 3 times.

Instructions

Buttock Stretch

Buttock Stretch

Turn the hands around, and begin to push the chest forward so that it comes as close to the calf muscle as possible. Do not slouch. Attempt to keep the back straight. The knees should never hurt.

Instructions

Hamstrings Stretch

Hamstrings Stretch

Sit with on the floor with the leg to be stretched out straight and the other bent out of the way. Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh. Hold stretch for 30 seconds.

Instructions

Adductor Stretch

Adductor Stretch

Kneel onto your right knee and put your left foot in front of you such that your left knee is at 90 degrees Inhale and slide your knee out to the side and back.Exhale and left your chest up. Repeat with the other leg.

Instructions

Quadriceps Stretch

Quadriceps Stretch

Do not lock the knee of your supporting leg and keep the leg you are stretching directly under you. - Hold the stretch for 30 seconds.

Instructions

Side Stretch

Side Stretch

Stand wide with one hand on your thing and the other straight up in the air. Bend your upper body to the side without moving your hip to the side.

Instructions

Triceps Stretch

Triceps Stretch

Standing or sitting comfortably, reach one hand behind your head with the elbow bent (the elbow should be pointing towards the ceiling place the opposite hand on the elbow and gently pull it across your body until a stretch is felt, only working within the comfortable range of motion.

Instructions

Shoulder Stretch

Shoulder Stretch

Put your left arm, straightened, directly in front of your face with your upper arm directly under your chin. With your right hand, gently push your left wrist, pushing your left arm closer to your body. Repeat with the other arm.

Instructions

Downwards Dog Push-Ups

Downwards Dog Push-Ups

Extend your hips hight with straight arms while looking at your knees. Return to plank position and repeat again.

Instructions

Pendulum Swings

Pendulum Swings

Stand straight, keeping your arms close to your body for balance, then swing your legs one at a time out to the side of your body , transferring your weight from one foot to the other

Instructions

Lunges With Kicks

Lunges With Kicks

Lunges With Kicks

Instructions

Plank With Side Jumps

Plank With Side Jumps

Position: plank. Make jumps right and left.

Instructions

Lateral Skaters

Lateral Skaters

Keep your core tight and back flat as you bend slightly forward. Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you. Now, jump to the left, bringing your right leg behind you and your right arm in front of you.

Instructions

Toe Touch Jacks

Toe Touch Jacks

Stand with your feet together and arms by your sides. Lower into a squat and reach down to touch your toes. Quickly jump up into a jack position, arms above your head and feet spread wide. Jump your feet back into a squat, reaching toward your toes. Attempt to keep the back straight.

Instructions

Wall Chest Stretch

Wall Chest Stretch

Place your forearm on a solid & sturdy surface with your shoulder joint and elbow joint at 90 degrees. Slowly turn your body away from your arm until you feel a good stretch in your chest.

Instructions

Sumo Stretch

Sumo Stretch

Get into a squat position and simply to hold it 30 seconds with feel the stretching.

Instructions

Rear Lunges

Rear Lunges

Stand with your feet wide apart, front foot flat on the ground, rear foot up on your toes. Stand up tall, with your shoulders back and your chest lifted. Center your weight between your feet. Tighten your abs and square your hips. Bend both knees and lower straight down toward the floor; do not pitch forward over your front thigh. Keep your front knee over your toes as you lower, shinbone perpendicular to the floor. Keep your torso vertical and your shoulders back; do not lean forward. Lower until your front thigh is parallel to the floor, then reverse the move to stand back up to the star.

Instructions

Push-Ups With Rotation

Push-Ups With Rotation

Your arms should ideally be a shoulder-width apart but you can place them wider. Go low by bending your arms to the maximum extent. Then, straighten your arms to push your body back up. After this, raise your left arm followed by rotating your chest towards the left.

Instructions

Side Bridges

Side Bridges

Lie on your side and support your body between your forearm and knee to your feet. Hold position for 2 seconds. Repeat on the other side. Build up to at least 15 seconds on each side of your body.

Instructions

Steam Engine

Steam Engine

Raise your left knee up, simultaneously bring your right elbow toward your knee. Try to touch your elbow to your knee without bending over at your waist.

Instructions

Push-Ups

Push-Ups

Place your hands under you shoulders. Fingers spread out with index fingers pointing forward and thumbs pointing inward.

Instructions

Wall Sit

Wall Sit

Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.

Instructions

Jumping Jacks

Jumping Jacks

Stand with your feet hip-width apart, spine erect, shoulders rolled back and abs tight. Keep your hands by your side. Now, bend your knees slightly and jump in the air. As you jump, open your legs wide. At the same time, raise your hands overhead in a sweeping motion. Land slowly on the ground with your feet wide and arms overhead.

Instructions

Arm Circles

Arm Circles

Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward. Make large arm circles backward 15 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 15 seconds.

Instructions

Split Jumps

Split Jumps

Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat . Quickly jump up and scissor-kick your legs so that you land with your right leg forward . As soon as your feet land, lower your body into a split squat.

Instructions

Mountain Climbers

Mountain Climbers

Move your knees fast and hight as you can. Keep your head straight with your waist in a steady horizontal position.

Instructions

Genie Sit

Genie Sit

Keep your knees slightly apart and feet slightly together with toes pointing down. Engage your core and butt as you lower your body as far as you can without discomfort.

Instructions

Front Kicks

Front Kicks

Keep leg straight and raise it as far in front of you as possible. The ipsilateral (opposite) hand touches the toes of the raised leg. Release the leg back to the ground. Repeat with other leg.

Instructions

Calf Raises

Calf Raises

Stand flat on the ground or with your toes on a ledge, heels hanging off. -Push up onto your toes as high as you can while remaining stable. -Use a wall or object for support if needed. -Do one set using both feet, then another set, per foot, using just one foot.

Instructions

Side leg Raises

Side leg Raises

Lie on your side, toes pointing forward. Lift top leg as high as possible, lower it but do no set it down.

Instructions

Butt Kickers

Butt Kickers

Lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride.

Instructions

Six inch hold

Six inch hold

Place hands underneath your butt and lift feet 6 inches off of the ground engaging our lower core. And hold 30 second .

Instructions

Scissor Kicks

Scissor Kicks

Keep your legs together and lift them off the ground 6 inches by contracting your abs Create a scissor like motion by simultaneously raising one leg and lowering the other. Do not let lower leg touch the ground.

Instructions

Leg Lifts

Leg Lifts

Raise your legs without changing the back arch. Keep your legs together and lift them off the ground by contracting your abs. Return towards the starting position but do not allow your feet to rest on the ground

Instructions

Quadraplex

Quadraplex

The starting position is on the hands and knees with the back flat. Contract the abdominal muscles as described in the bent-leg raise. Without rotating the trunk or sagging or arching the spine, straighten the left leg to the rear and the right arm to the front. Hold for at least 5 seconds, recover to the starting position if needed, then return to the quadraplex.

Instructions

Reverse Plank

Reverse Plank

Bring your palms slightly behind your hips, fingertips facing the toes. Spread fingers out for a better base support. Lean backwards for about 45 degrees angle. At his point your hands should be straight down from the shoulders. Support your weight on your heals and palms and lift your body upward toward the ceiling. Allow your head to drop back slightly. Hold your entire body strong so that you are making a straight, diagonal line from your head to your heels, and squeeze your core.

Instructions

Leg Spreaders

Leg Spreaders

Keep your hands on the ground while you lie on your back. Raise your feet next for about 30cm in high .

Instructions

T-Raises

T-Raises

Perform this like the Y raise, only move your arms so that they’re out to your sides—perpendicular to your body with the thumbside of your hand pointing up—and raise them as high as you comfortably can.

Instructions

Triceps Lifts

Triceps Lifts

Keeping body stationary and arms straight (but not locked) lift the palms up toward the ceiling as high as comfortably possible. Hold for 2-3 counts.

Instructions

Diamond Push-ups

Diamond Push-ups

Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together.Keep your back straight and tense your abs and chest.

Instructions

Shoulder Taps

Shoulder Taps

Get into a pushup position with your legs spread wide for support. Brace your core and reach your left hand up to your right shoulder and tap it briefly. Repeat on the opposite.

Instructions

Wind Mill

Wind Mill

Begin with your legs just wider than hip-width with your arms extended out to the sides. Bending at the waist and keeping a flat back, touch your left instep with your right hand and resume to start position.

Instructions

Chest Expanders

Chest Expanders

Keep your hands parallel to the floor. Fold arms and stretch as fast as you can without losing control.

Instructions

Left Side Plank

Left Side Plank

Turn onto your left side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your left elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.

Instructions

Lunges

Lunges

Attempt to keep the back straight. Do not touch the ground with your knee.

Instructions

High Knees Running

High Knees Running

Jump from one foot to the other at the same time lifting your knees as high as possible, with arms following the motion. Touch the ground with the balls of your feet.

Instructions

Triceps Dips

Triceps Dips

Bend your elbows as far as you can go down preferably around 90 degrees, lowering your hips towards the floor, keeping them parallel to the chair.

Instructions

Crunches

Crunches

Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one.

Instructions

Scissors

Scissors

Pushing your elbows down into the floor and pulling your belly button toward your spine, raise your shoulders off the floor and look toward the ceiling. Raise your legs 4 inches off the ground and scissor them: left leg over right, then right over left.

Instructions

Push-Up Wide

Push-Up Wide

Place hands wide apart, outside shoulder width Fingers spread out with index fingers pointing forward and thumbs pointing inward Shoulder posted on top of the knuckle of the hand Point your elbows back by trying to turn your hands out Keep forearms vertical at full extension and flexion Lower down with chin, chest, and hips touching the ground

Instructions

The Superman 1

The Superman 1

Bring the shoulder blades together and down while tightening the lower back and gluteal muscles. Lift arms and legs, holding the upper and lower body off the ground. (Your weight should rest comfortably on your lower abdominals and pelvis.)

Instructions

Supergirl (Superman)

Supergirl (Superman)

Let only your quadriceps and lower abdomen to stay in contact with the exercising mat. Squeeze your abdominal muscles and obliques. Hold there for a moment.

Instructions

Sit Ups

Sit Ups

Concentrate on controlled smaller movements, aiming to feel your abs contracting rather than using momentum to force into the movement.

Instructions

Right Side Plank

Right Side Plank

Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.

Instructions

Elbow Plank

Elbow Plank

Brace your core. Straight line from shoulders to ankles.

Instructions

Full Plank

Full Plank

Brace your core. Straight line from shoulders to ankles.

Instructions

Push Ups

Push Ups

Don’t take your hands out too wide. Put your hands slightly wider than shoulder-width. Hands should be turned out 45 degrees. Brace your core. Straight line from shoulders to ankles.

Instructions

Dumbbell Curl

Dumbbell Curl

The elbows should be close to the torso and the palms of your hand should be facing.

Instructions

Hammer Curls

Hammer Curls

The elbows should be close to the torso and the palms of your hand should be facing.

Instructions

Single Arm Overhead Extensions

Single Arm Overhead Extensions

Lower dumbbell behind your neck while keeping your upper arm vertical throughout the exercise. Extend your arm back up to the starting position.

Instructions

Dumbbell Kickbacks

Dumbbell Kickbacks

Bend elbow (about 90 degrees) to lift weight toward your shoulder. Keeping upper arm stationary and "glued" to the side of your torso.

Instructions

Side Lateral Raise

Side Lateral Raise

Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.

Instructions

Front Dumbbell Raise

Front Dumbbell Raise

For the upward movement, lift the dumbbell in front of your body until it is parallel with the floor.

Instructions

Hip lifts

Hip lifts

Attempt to keep the back straight.

Instructions

Side Leg Lift

Side Leg Lift

Move your leg slowly to the side as you tighten the muscle on the side of your hip/thigh. Hold that position for 2 seconds then take it back.

Instructions

Glute Bridge

Glute Bridge

The legs should be bent at an angle of 90 degrees. Do not bend your back too much.

Instructions

Side Plank Taps

Side Plank Taps

Push your hips forward and squeeze your glutes. Either that, or hold the side plank against a wall, keeping the entire back against the wall to ensure the hips stay forward.

Instructions

Donkey Kicks

Donkey Kicks

This requires you to get down on fours, lift and extend your legs while maintaining your hands on the ground. Keep your knee bent and kick upwards with the sole of your shoe facing upwards.

Instructions

Dumbbell Rear Lunge

Dumbbell Rear Lunge

Attempt to keep the back straight.

Instructions

Dumbbell Lunges

Dumbbell Lunges

Attempt to keep the back straight.

Instructions

Squats

Squats

Attempt to keep the back straight. Do not climb the toe. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.

Instructions

Plie

Plie

Attempt to keep the back straight. Do not climb the toe.

Instructions

Single Leg Squat (Pistol)

Single Leg Squat (Pistol)

Attempt to keep the back straight.

Instructions

Tip Toe Squats

Tip Toe Squats

Attempt to keep the back straight.

Instructions

Step Ups

Step Ups

Attempt to keep the back straight. Do not climb the toe.

Instructions