5 Exercises Women Need to Get Strong And Lean: These compound dumbbell movements from Shannon’s Power Cardio workout program for ladies simultaneously work for several different muscle groups while also improving cardiovascular health. “I use compound movements to maximize efficiency in terms of time.
Why focus only on your arms when you can also work your legs, core, and cardio? Shannon explains.
Take a pair of dumbbells, and for two to three rounds, execute eight repetitions of each exercise. However, don’t skimp on the weight! The results are greater the more weight you lift.
5 Exercises Women Need to Get Strong And Lean
1. Hammer Curl to Overhead Press
Targets: Biceps and shoulders.
This compound move is the most practical movement pattern there is. This activity is excellent for assessing your squat because we are always pulling things up and extending our arms high and low. But don’t forget to use your core as well. It’s crucial to contract your abs for balance when doing things like putting groceries away or tossing our kids into the air, according to Shannon.
How to: Stand with your feet slightly wider than hip distance apart and hold a dumbbell in each hand with the palms facing in. Squat down while engaging your glutes, place the weights between your ankles, then curl your arms to raise them to shoulder height. Dumbbells should be raised overhead and then lowered to your sides.
2. Hip Hinge to Reverse Fly
Targets: Shoulders and the back.
In order to draw your shoulder blades together and open your chest, use this good morning and reverse fly combination to engage your thoracic spine. “Reverse flies are my favorite since they widen the top back. We have a tendency to slouch over and our shoulders pull far forward while we’re lugging our kids around all day,” Shannon adds.
How to: You should stand with your feet slightly wider than hip-distance apart and hold a dumbbell in each hand by your hips. Bend forward at the waist until your body is parallel to the ground by contracting your core and drawing your shoulders back. Then, with your elbows slightly bent, bring your arms up to form a “T” using only your back and shoulder muscles.
To fully contract the muscles, squeeze together your shoulder blades. Return to the beginning position by lowering your arms and standing back up.
3. Plank Row to Triceps Kickback
Targets: Core, lats, and triceps.
With this exercise, having a wide stance and using your core and back to stabilize yourself are the keys to maintaining form. The rows and kickbacks should be done on all fours if you have diastasis recti. Because you’re stabilizing yourself while just holding weights in one hand, you’ll still get some core training in there, according to Shannon.
How to: Take a high plank position, placing a dumbbell in each hand and your shoulders directly above your wrists. Keep your plank position and raise the right dumbbell to your chest while bending your elbow to 90 degrees. To fully stretch your arm behind you, contract your triceps. Throughout the exercise, maintain a square hip position and a tight core. On the left, repeat.
4. Rear Lunge to Row
Targets: Glutes, hamstrings, and lats.
No workout plan for women is complete without lunges.
Lunges are great exercises for improving balance and coordination, as well as strengthening the lower body. “Holding a lunge, even when supporting yourself on one elbow, is a lot of great glute work. Keep the back knee bent and the weight distributed equally to really feel it,” Shannon says. In this combo move, we add a row to work the lats, so you can finally beast those pull-ups.
How to: Hold a dumbbell in your right hand, palms facing forward while standing with your feet hip-distance apart. Lunge forward while taking a large stride back with your right foot. Pull the dumbbell up to your chest at a 90-degree angle as you drop your body to the ground. Once more standing, repeat on the left side.
Also Read: Beginners 20-Minute Double Kettlebell Workout
5. Glute Bridge to Chest Fly
Targets: Chest and glutes.
Do you want to make routine tasks like pushing and pulling objects easier? Develop your chest! “See if you can keep that feeling of freedom in your chest when you bring your arms back after opening them up!” Shannon explains. The glute bridge has the added benefit of strengthening your pelvic floor, which is crucial for any women’s strength training program.
Source | This Article Originally Belongs To Daily Burn
