fit18 150x150 Best Workouts You know Workout is one of the main way to maintain your physical fitness. Women’s workout is different than men according to their body types and physical structure.So you need to know the best workouts for your fitness. Because it builds and maintains your healthy muscles, bones and joints. It also strengthens and boosts your immune system, Improves mental acuity and skin. The best workouts controls weight and boosts energy.

1. Best Workouts
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You know Workout is one of the main way to maintain your physical fitness.
Women’s workout is different than men according to their body types and
physical structure.So you need to know the best workouts for your fitness.
Because it builds and maintains your healthy muscles, bones and joints. It also
strengthens and boosts your immune system, Improves mental acuity and
skin. The best workouts controls weight and boosts energy.
Now a days in our busy life, difficult to manage time for daily workout. So here
we provide some quick and best workouts for women.
Exclusive Lower Back Exercise
Lower Back exercise plays a vital role in developing the body for overall function and for specific athletic
prowess.These exercises even support the daily activities of sitting and standing that accompany many
modern job roles.
Look at some of the exercises which help to strengthen your lower back:
1) Start with feet in a staggered position with the right foot forward and place a
dumbbell on the ground to the left of the right foot. With your abs contracted, bend both
knees into a lunge and, keeping your back flat, pick up the dumbbell with your left hand
(top). Return to a standing position (center). Switch the dumbbell to your right hand as
you turn on your toes to face the opposite direction. With a flat back, lunge with the left
leg forward and bend down to place the dumbbell on the right side of the left foot
(bottom). Stand up and repeat the action in the other direction for one rep.
2) Start with hands and knees on the ground. Sit back on your heels and extend your
arms forward into child’s pose (top). Raise your head and slide your torso forward
along the ground, arching your spine and straightening your arms so that they are
supporting your weight (bottom). Hold for one to four seconds. Reverse the motion by
lowering your chest to the ground, bending your knees and raising your hips, and
sliding back into child’s pose.
3) Lie on your back with legs in the air and knees bent. Lift your head and shoulders
into a crunch position, and raise and extend your arms forward (top).
Move your arms straight back, so they are next to your ears, and extend your legs
(center).
Roll to the right onto your stomach so you end up in a Superman pose, with shoulders
off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder
blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled
motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the
left for one rep.
Exclusive Lower Abdominal Exercise

2. Abdominal exercise is useful for building the abdominal muscles. This is useful for
improving performance with certain sports, back pain, and for withstanding abdominal
impacts (e.g., taking punches).
Here we provide some of the best and easiest exercises which works for the
improvement of the lower abs.These can be done easily without any specialist
equipment.
1) Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your
chin to your chest. Exhale and slowly curl just your head, neck, and shoulders off the
floor as you lift your arms and reach toward your feet. Pause and breathe in. Slowly
return to the starting position, breathing out as you go. Repeat eight times.
Step-1
Step-2
(2) (A)Lying on your back, stretch your arms and extend your legs so you form a
straight line. Inhale, bring your arms overhead, and begin to curl your upper body off
the floor. (B) Exhale when halfway up and continue rolling forward to reach your toes.
Inhale and reverse the move, exhaling halfway down, to return to start. Repeat 10
times.
Step-1
step-2
(3)(A) Raise both legs toward the ceiling. Breathe in and tighten your abs. (B) Exhale
and slowly lower your legs until they’re about four inches above the floor (or as low as
you can go without lifting the small of your back). Pause and breathe in. Breathe out
as you raise your legs to the starting position. Repeat 10 times.
(4) Raise both legs toward the ceiling. Keeping them straight, lower your left leg until it’s
about six inches off the floor. Lift your head and shoulders off the floor and grasp the
back of your right leg, gently pulling it toward you. Switch legs and repeat on other side.
Quickly complete 10 reps (no pausing!).
(5) Raise both legs toward the ceiling and extend your arms on the floor at your sides,
palms down. Inhale and tighten your core muscles. Curl your hips toward your ribs as
you exhale, lifting your hips off the floor and reaching your feet straight up. Breathe in as
you slowly lower. Repeat 10 times.
Workout for better Posture:
Perform the exercises listed below 2-3 times a week for 15-20 minutes per session.
Remember to breathe steadily and hold stretches for a minimum of 15-20 seconds.
Strengthen Your Core: Better posture starts with a strong core, which includes the
abdominal (both the rectus abdominal that form the “6-pack” and the deeper transverse
abdominal below them), lower back, obliques and hips.
Sample exercises that strengthen these core muscles:
Side Plank:

3. Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it
in line below shoulder, and place free hand on your hip. Flex feet and balance on sides
of feet (feet are stacked). Use abs to keep hips lifted. Hold for 30 seconds. Work up to
1-3 minutes.Crunches with Twist:
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet
should be flat on the ground. Keep a space between your chin and chest (looking
diagonal towards the ceiling).
As you lift up, rotate upper body toward one side, then rotate back to center.Lower
your back to the floor. Alternate sides
Other Steps for Better Posture:
Step-1:
Stand or sit in a comfortable position. As you inhale, raise your shoulders and
shoulder blades to your ears. On the exhale, pull your shoulder blades down and
together. Repeat 5 to 10 times.
Step-2:
Raise your arms to just below shoulder height with palms facing forward. Exhale as
you slowly rotate both hands at the wrists so your fingers point slightly behind you.
Take three to five breaths.
Step-3:
Step your left foot back so it rests fully on the floor. Square your hips. With your legs
straight, clasp your forearms behind your back, exhale, and lean forward from your
hips (don’t round your spine). Take three to five breaths and rise. Switch sides.
Step-4:
Stand and raise your arms in front to shoulder height. Contract your arm muscles.
Exhale as you bend your knees (no more than 90 degrees) and keep them over your
toes. Take two breaths; stand. Repeat three times.
Some exclusive workouts for Inner Thighs
Squat with Ball
When it comes to thinner thighs, there’s no exercise better than a squat.
Place an exercise ball between the wall and the curve of your lower back.
Stand with your feet shoulder-width apart.
Bend your knees and lower 5 to 10 inches, keeping your shoulders level and
your hips square. Hold this position for 3 seconds and then stand back up.
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
The Single-Leg Circle
The Single Leg Circle exercise is very easy and quick way for toning your inner
thighs.

4. Lie back on the mat with your arms by your sides and your palms facing down.
Begin by pointing with your left foot, as if reaching out with your toes toward
the ceiling, and rotate your leg slightly outward.
Inhale, and trace a circle on the ceiling with your left leg, moving your whole
leg, but keeping your hips still. Don’t lift your left hip off the floor.
Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a
counter-clockwise direction.
Switch legs and repeat 5 times.
Pick-Up Squat
A lovely front-thigh stretch — just be sure to go easy on your lower back by keeping
your chest nice and straight throughout the moves.
Stand with your feet shoulder-width apart, holding a 5- or 8-pound dumbbell in
each hand by your sides.
Bend your knees 90 degrees, keeping your chest lifted as you place the
dumbbells down, outside your feet.
Stand up and immediately squat down again, picking up the weights at your
feet.
Repeat for 1 minute, alternating lowering the weights and picking them up.
Other Steps for Inner Thighs:
Step-1:
Lying on your back on a mat, bend your knees so that the soles of your feet are flat
on the floor. Place a medium rubber ball (or a knotted beach towel) between your
knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10
seconds, then repeat the cycle four more times…
Step-2:
(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to
10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count,
then straighten your legs for two counts to go back to the starting position.
Step-3:
Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise
up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two
counts, keeping heels together.
Step-4:
(A) Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball
(or a knotted beach towel) between your legs just above the knees.

5. (B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one,
then return to standing for two counts.
Step-5:
(A) Place your feet just wider than shoulder-width apart and point toes to 10 o’clock
and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for
more advanced) vertically in front of your stomach.
(B) With arms straight, lift the weight to shoulder height as you lower into a squat for
two counts. Hold for one count, then slowly lower the weight and return to standing for
two counts.
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