Effective strength exercises designed to transform a woman's body can be performed both at home and in the gym. Classes must be carried out according to an individually drawn up plan, which is based not only on the goal set by the athlete, but also on the state of her health, as well as general physical fitness.
Understanding the basic principles of the complex formation, as well as having an idea of the technique for performing specific exercises, a girl will be able to achieve a visible result in the shortest possible time without the help of professionals.
Versatile weight loss program in the gym
Strength exercises for women are used in workouts aimed at both reducing the amount of subcutaneous fat and building the muscle corset. Depending on the goal of the athlete, this type of load should be combined with cardio exercises of varying intensity.
In the absence of the necessary knowledge in physiology and the principles of building training programs in the gym, a girl can take as a basis one of the options for universal complexes.
The most effective of these is:
| Training day | Recommended complex |
| Monday | 1. Running on a treadmill - 20 min. 2. Leg extension in the simulator - 4 * 15. 3. Leg curl in the simulator - 3 * 20. 4. The pull of the upper block to the belt - 4 * 10. 5. Reverse thrust of the lower block - 4 * 10. 6. Hyperextension - 25 times. 7. Hanging leg raises - 25 times. 8. Walking in a stepper - 20 min. |
| Wednesday | 1. Exercise on a stationary bike with a gradual increase in speed - 25 min. 2. Breeding legs in the simulator - 4 * 20. 3. Press of dumbbells from a lying position - 4 * 15. 4. Reducing the legs in the simulator - 3 * 20. 5. Breeding hands in the Butterfly simulator - 3 * 20. 6. Rod pull to the belt from a standing position - 4 * 25. 7. Twisting on an incline bench - 3 * 30. 8. Jumping rope - 15 min. |
| Friday | 1. Interval training on a treadmill - 20 min. 2. Lunges with dumbbells - 4 * 25. 3. Burpee - 5 min. 4. Breeding dumbbells lying - 4 * 20. 5. "Plank" (to increase the load, alternate leg lifting is allowed while maintaining the original body position) - 1 min. 6. Hanging leg raises - 50 times; 7. Lifting the body from a lying position with weights - 50 times. 8. Walking in a stepper - 25 min. |
The above training program is designed for girls aged 20 to 35 years old who do not have serious contraindications to sports for health reasons. With the help of such loads, it is possible to maintain the current state of your body, slightly correcting it for the better (reducing the volume in the waist and abdomen, tightening the muscles of the buttocks and legs).
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To achieve a quality result from home workouts, you need draw up a training program taking into account the main recommendations of professional fitness instructors:
- alternate different types of loads (cardio and strength, as well as exercises of various directions "pull" - "push");
- engage in at least 3 times a week for 30-40 minutes;
- increase the load gradually, starting with a minimum, regardless of general physical fitness;
- within the framework of one lesson to work out several muscle groups (this will help to work out the whole body evenly, and also to minimize the risk of the syndrome of "overtraining" of the muscles).
During the execution of a correctly composed complex for training at home, the athlete's pulse should vary in the range from 120 to 140 beats per minute. In the aerobic mode, the cardiovascular system is trained, and excess subcutaneous fat is burned (if available).
As an example of a training program for women that includes strength exercises, the following option is suitable for people between the ages of 20 and 40, who do not have serious diseases that prevent sports:
| Training day | Recommended complex |
| Monday | 1. Running on the spot with a high hip lift - 10 min. 2. Lunges with weights - 3 * 20. 3. Squats "sumo" - 4 * 15. 4. Turning the body while holding the weights in the hands - 3 * 20. 5. "Superman" (to increase the load, it is recommended to hold a dumbbell or other handy weighting device with your feet) - 4 * 20. 6. Jumping on the spot - 100 times. 7. "Burpee" - 3 * 10. |
| Wednesday | 1. Jumping rope - 20 min. 2. Bending arms with weights from a standing position - 4 * 20. 3. Bench press of weights, lying on a solid support surface - 3 * 20. 4. Squats (classic) - 2 * 30. 5. "Plank" - 1 min. 6. Twisting on the press (you need to take a weighting agent in your hands) - 30 times. 7. Running on the spot at an average pace - 20 minutes. |
| Friday | 1. Squats without weights at a fast pace - 70 times. 2. Swing arms to the sides (holding dumbbells) - 3 * 20. 3. Lunge "Reverance" with weights in the hands - 2 * 20 (for each leg). 4. Deadlift with weights in the hands - 4 * 25. 5. Classic squats, holding weights over your head - 3 * 25. 6. Raising the legs from a prone position (to increase the load, you can hold a dumbbell between your feet) - 2 * 25. 7. Running in place with a high hip lift - 3 min. |
A set of strength exercises at home
Home strength exercises for women can target different muscle groups. Having correctly built the complex of loads, the athlete will not only be able to improve the condition of her body, but also strengthen her health, as well as increase the indicators of endurance and strength.
Warm up
It is recommended to use exercises performed at a slow or medium pace for warm-up.
Inclusion of the introductory stage in the complex:
- accelerates blood circulation;
- warms up the muscles of the whole body;
- stimulates metabolic processes;
- prepares the heart muscle for the upcoming load.
The most effective exercises for preparing the body for the next lesson fitness trainers consider:
| Exercise | The technique of its implementation |
| Warming up the neck muscles | 1. Stand up straight; place your hands on the belt; stretch your neck. 2. Inhaling deeply, tilt your head to the right, bringing the temple area as close as possible to the shoulder joint. 3. Having felt the stretching of the muscles, return to the starting position (PI) and repeat the same exercise, tilting the head to the left shoulder. 4. Repeat steps 2 - 3 as many times as necessary. 5. Tilt your head forward, bringing your chin closer to the upper chest. 6. Having felt the stretching of the muscles of the back of the neck, return to the PI. 7. Tilt your head back, trying to touch the back of your head. 8. Return to the IP and repeat steps 5 - 7 the required number of times. |
| Preparation of the joints of the upper limbs | 1. Take an upright position; move feet apart from each other at shoulder distance; hands - in a free position. 2. Without changing the position of the upper part of the body, start performing rotational movements with the upper limbs, while avoiding sudden movements. 3. After 30 seconds, change the direction of hand movement. 4.After 30 seconds, gradually reduce the pace, and then return to the original position. |
| Preparation of the hip part | 1. Stand up straight; place your hands on the belt; legs slightly apart from each other. 2. Without bending your back, push it back, parallel to the hips forward. 3. Without stopping in this position, change the direction of movement (back forward - hips back). 4. Move the upper part of the body to the right, while moving the hips to the left. 5. Repeat step 4, changing the direction of movement. |
| Warming up the knee joints | 1. Feet set aside from each other at a distance equal to the width of the shoulders; place your hands on your knees, slightly leaning the body forward. 2. Make rotational movements with your knees, periodically changing the direction of the movement being performed. |
| Running in place | It is performed at an average pace for 10-15 minutes. |
For the abdomen and sides
Strength exercises for women, subject to the technique of their implementation, can partially relieve an athlete of the abdomen and sides after 4-6 weeks of regular sports.
At home, the most effective exercise will be:
| Exercise | The technique of its implementation |
| Plank | 1. Place the body in a horizontal position on the floor, face down. 2. Distribute the body weight evenly between two points of support: hands on the elbows, and legs resting on the floor with toes. Pull in the stomach; make sure that all muscles in the body are tense, allowing you to maintain a straight line along the visual upper edge of the body in the assumed position. 3. Stand in the "bar" for the required amount of time. To increase the load on the woman's back (in the thoracic spine), you can put an improvised weighting agent, for example, a book. |
| Weighted Leg Raises | 1. Lie on the floor; press your back to the support surface as much as possible; place your hands behind your head; clamp the weighting compound with your feet. 2. As you exhale, raise your legs as high as possible above the floor, without bending them. 3. Fix the position for 5-7 seconds, and then slowly lower them as close to the floor as possible, but without touching it. 4. Repeat p. 2-3 the required number of times. |
| Lowering legs with a weight | The technique for performing this exercise is as similar as possible to the above. The difference is only in the PI. In this case, before starting the load, you need to lie on the floor, clamp the weight with your feet and raise the lower limbs until a right angle is formed with respect to the supporting surface. |
| Tilting the body while holding the weights | 1. Stand up straight; fix the weights in the hands; place the feet from each other at a distance equal to the space between the shoulders; push the chest forward. 2. On exhalation, due to the compression of the lateral muscles on the right side, tilt to the right without changing the position of the lower body. 3. Slowly return to the PI and repeat step 2, tilting to the left, using the muscles of the left side. |
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Strength exercises for transforming women's hands will be effective only if they are regularly performed in compliance with the technique, as well as the normalization of the athlete's diet. Such features are due to the fact that the upper limbs are one of the most "problematic" areas of the female body, the state of which can be maintained only in a complex manner.
| Exercise | The technique of its implementation |
| Dumbbell Knee Dips | 1. Take a horizontal position, evenly distributing body weight between two points of support: the back of the palms, standing on the connecting part of the dumbbell and knees. 2. On exhalation, bend your arms at the elbow joint without changing the initial (straight) position of the back and touch your chest to the front point of support. 3. Without stopping, without jerking, return to the IP. |
| Bent over row of weights | 1.Take an upright position; feet apart from each other shoulder width apart; straighten your back; fix dumbbells or handy weights (books or water bottles) in the hands. 2. Slightly bend the knees and move the body forward, without changing the initial position of the spine. 3. Bend your elbows and pull the weights to the abdomen, keeping the PI of the rest of the body. 4. Straighten your arms and repeat step 3 the required number of times. |
| Curling the arms with weights from a standing position | 1. Stand up straight; legs apart from each other by 15-20 cm; fix the weights in the hands; straighten your back. 2. Simultaneously with the release of previously drawn air into the lungs, bend the upper limbs in the elbow joint, bringing them as close as possible to the chest area. 3. Return your hands to the IP. |
For legs
Exercises for the legs, regardless of where they are performed, are recommended to be done in sports shoes. The correct distribution of the athlete's body weight, as well as a sufficient level of shock absorption, will help to avoid injuries and reduce the negative impact on the joints of the lower extremities.
| Exercise | The technique of its implementation |
| Bending the knees from a standing position | 1. Stand up straight; fix the weights in the hands; move the chest slightly forward; stretch the neck; the feet should be under the shoulders. 2. On exhalation, bend the lower limbs at the knee joints and sit down until parallel is formed between the floor and the back of the thigh. 3. Without pauses, return to the PI, straightening the knees as slowly as possible without changing the PI of the upper body. |
| Forward lunges with weights | 1. Take an upright body position; take dumbbells or improvised weights in your hands; bend your back forward in the thoracic spine; put your legs tightly together. 2. On exhalation, step forward with your right foot; bend it at the knee joint and lower it to the floor, distributing the weight between two legs. 3. Touch the floor with the left knee, after which, avoiding sudden movements, return to the SP. 4. Repeat points 2 - 3, performing the exercise using opposite limbs. |
| "Back bridge" | 1. Take a horizontal position on the floor; bend your legs at the knees; put your feet on the floor; place your hands along the body; look up. 2. Raise the buttocks as high as possible from the floor, due to the tension of the gluteal muscles and the muscles of the back of the thigh. 3. Maintain this position for the longest possible period, after which return to the SP. |
For back
Strength exercises for women, subject to the technique of their implementation, will strengthen the muscles of the back, which will not only transform the figure of the athlete, but also strengthen her health, changing her posture for the better. Straightening the spinal column is made possible by increasing the strength and endurance of the muscular corset that supports the vertebrae when changing body position.
| Exercise | The technique of its implementation |
| "Superman" | 1. Lie on the floor with your stomach down; stretch your legs and arms back and forth, respectively; put your face down. 2. On exhalation, due to the tension of the back muscles, tear the upper body (arms and chest) and lower limbs from the supporting surface. 3. After 7-10 seconds, return to the IP. |
| "Swimmer" | 1. Take a PI similar to the above exercise. 2. Tear off the upper part of the body from the supporting surface and place your hands behind your head. 3. Alternately turn the body to the right and left, maximizing the use of muscles in the thoracic spine and lower back. 4. After completing the required number of turns, return to the IP. |
| Rocking the body from side to side | 1. Take PI while lying on the floor, similar to the above exercises. 2. Tear off the upper body from the floor and fix the hands behind the back (hook into the lock). 3.Without unfolding the body, gently swing it from side to side, thus using all the muscle groups of the back. |
Hitch
For training to be as effective and safe as possible, it is important to follow all the main stages of the session. One of the most important of these is the hitch.
It allows you to restore breathing, improve the heart rate after exercise, as well as stretch the worked out muscles, thus minimizing the likelihood of stagnation of lactic acid in the body in the future (it depends on whether the athlete experiences muscle pain in the post-workout period).
| Exercise | The technique of its implementation |
| Walking high hip lift | This exercise is a cool-down phase for the cardiovascular system. It is necessary to start its implementation at a rate above average, gradually slowing down and restoring the frequency of breathing. Walking with a high hip lift is a familiar step, during which it is necessary to alternately raise the lower limbs as high as possible from the floor. |
| Relaxation of the back of the thigh | 1. Stand facing the wall; put the feet as close to each other as possible; place the backs of the palms on the wall at the level of the chest. 2. Take 2-3 steps back; connect the legs and transfer the weight to the upper limbs. 3. Avoiding sudden movements, slowly put your heels on the floor and fix the position, feeling as much as possible the stretching of the back of the thighs and calf muscles. |
| Relaxation of the front of the thigh | 1. Stand up straight; put any support in front of you, for example, a chair with a high back; put your right hand on the supporting surface; put your feet as close as possible. 2. With your left hand, take your left leg by the ankle, bending for this the lower limb at the knee and putting it behind your back. 3. Slightly pull the leg up, stretching the front of the thigh of the left leg as much as possible. 4. Perform p. 2-3, while stretching the right leg with the right hand, and using the left limbs as reference points. |
Correctly selected strength exercises are indispensable for women in getting rid of excess subcutaneous fat, as well as in shaping the body. It is recommended to perform them with sports equipment, in the absence of which, you can use improvised weights.
The main criterion for the effectiveness of the type of loads under consideration is the athlete's compliance with the technique of their implementation, the regularity of sports, as well as the adjustment of the lifestyle in general (rejection of bad habits, adherence to the principles of proper nutrition, spending sufficient time to sleep, and so on).
Article design: Mila Friedan
Strength Training Videos
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