Get a Flat Belly at home with these secret Exercises! Skip the crunches and get a toned, tight tummy while boosting your weight loss with this routine.
There are a lot of negative connotations when it comes to women strength training, but nothing can beat a good strength-conditioning workout to promote weight loss and muscle toning. If you’re looking for some of the best strength training exercises for women to guarantee a hot bikini body this summer, read on.
For maximum results and a trim waist, follow this routine of the best strength exercises for women 3-4 times a week, allowing for a rest day in between. Repeat the routine 3 times with a 30-60 second rest break after each set and watch your body transform.
And the best thing is, you can do all of this at home!
Here are the best strength exercises for women:
1. The Squat to Overhead Press
It’s time to be a badass girl with a good ass, so drop it like a squat!
Firm up your butt and abs while working your quadriceps, hamstrings and shoulders – there’s nothing better than a good set of squats to tone up and add more definition to the legs.
Place your feet at shoulder-width apart, bend your elbows and carry weights in each hand (we recommend starting with 5lb weights and working your way up slowly) at should height with your palms facing forwards.
Lower your body into a squat position, hold the squat for 5 to 10 seconds and then push through your heels to stand up again while pressing your weights above your head. Return slowly to your start position and repeat.
Do 3 sets of 15 reps.
2. The Single Leg Dumbbell Row
Work your back and shoulders hard while toning up your abs, biceps, quadriceps, hamstrings and butt – all you need is a chair and weights!
Choose a weight between 5lbs and 10lbs and hold it in your left hand. Move your body forwards so your back flattens and becomes parallel to the floor. Use the back of a chair to rest your right hand on and form a T-shape by extending your left arm towards the floor and lifting your left leg straight up behind you.
With your left leg in the air, slowly bend your left elbow, pulling the weight upwards until your elbow is at the same level, hold the weight up for a few seconds and then lower.
Do 3 sets of 15 reps.
3. The Step-up Bicep Curl
Again, all you need is a chair and some hand weights to work your butt, legs, abs and biceps. This strength exercise for women is a mix of strength training and cardio work – this one’s bound to work up a bit of a sweat if done properly.
Place your left foot firmly on a strong chair with the other one on the floor and hold your weights in your hands. Place your bodyweight onto your left foot and lift your right leg up to stand on the chair completely. As you do this exercise curl your weights upwards towards your shoulders to add more definition to the bicep and shoulder area.
Repeat the exercise on the left, raising the right leg and then switch sides.
Do 3 sets of 15 reps on either side.
4. The Dolphin Plank
Have you heard the saying “Good things come to those that plank”?
The plank is an awesome way of toning up; it especially works wonders on your abs, back and shoulders – the dolphin plank takes it to the next level, and this is one of the favorite strength exercises for women as it gets results, and gets them fast!
Lie in a regular plank position face down with your toes tucked in. Make sure you keep your back and hips parallel to the floor.
To complete the dolphin plank breathe in while lifting your hips upwards to form an inverted V-shape, pause for 5 seconds and then lower your body back into the regular plank position.
Do 3 sets of 15 reps.
5. The Curtsey Lunge
Channel your inner ballerina and combine this with your fierce workout warrior princess to rock this amazing strength exercise for women.
Work your hips, butt, abs, quadriceps and hamstrings to add more definition to your lower body.
Stand on the floor with your feet hip-width apart and place your hands on your hips. Take a big step with your left food diagonally backwards and cross it behind your right leg in the beginning of a curtsey position and then bend your knees. As you do your curtsey lunge, reach your left hand down towards to right foot and feel the intense stretch.
Once done, return to your starting position.
Do 3 sets of 15 reps before you switch sides.
6. The Superman
Have you always dreamed of being a superhero? Now’s your chance! Nicknamed the ultimate move when it comes to strength exercises for women, you’ll be able stretch your body and work your back and butt hard.
The superman exercise is super easy (every pun intended). Lie on the floor facedown with your arms and legs extended as if you’re superman (or should we say superwoman?) flying through the sky. Make sure your toes are pointed and your palms are facing down.
Take a deep breath in while raising your arms and legs upwards simultaneously as high as you possibly can. Pause for a few seconds until you feel the burn and then breathe out while slowly going back down into your starting position.
Do 3 sets of 15 reps.
These strength exercises for women will help you tone up in all those places you want to tone up. There are so many benefits of following a regular strength-training program, and despite what you may think – it’s not just for men!
Benefits of strength exercises for women are many. Cut your body fat while burning more calories efficiently – do it right and you’ll soon see that strength exercise routines for women are even more effective than hardcore cardio sessions at the gym. If you’re looking to lose weight and tone up, strength training is worth it. Not only will you drop the pounds and dress sizes, but you’ll also be able to work on preserving and enhancing your muscle and bone mass.
Even if you think your cardio sessions are working, you’ll still be able to up the ante with adding these strength exercises for women into your everyday routine – every single workout plan needs this! Who doesn’t want to perform better, feel stronger, lose weight and improve balance? It’s time to pull out your weights and say goodbye to wobbly bellies and thighs forever!
A Simple Weight Loss Plan
If you’re still unsure about what to eat and what to avoid, don’t worry you’re not alone. There is a little-known diet plan called the 2 Week Diet which will teach you these things. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed the 2 Week Diet reported losing up to 20 pounds and 2-4 inches from their waist in just a matter of 2 weeks—the methods in the 2 Week Diet are all backed by science. Check out this video on the 2 Week Diet now to learn more about how to follow the diet—and get to your ideal weight in 14 days.