Exercises for a woman's health: body, organism, hormonal levels, libido

Women's health depends on a number of factors. Proper nutrition, an active lifestyle and exercise will help make the body strong and resilient, resistant to disease and age-related changes.

What is the "daily dozen", the impact on the health of the body and body of a woman

The concept of the “daily dozen” was coined by the famous American football player Walter Camp, known for being in great physical shape, both during and after his professional career. This helped the guy achieve outstanding success in American football. And later to develop a special, world-famous, training program for the US armed forces.

The training includes a set of simple exercises aimed at maintaining the general body in good endurance, strong and flexible form. The exercises do not take much time, so you can do them every day.

If you exercise daily and hard, you can get the following results:

• lightness and cheerfulness;
• healthy joints and organs;
• increased flexibility and elasticity of tissues;
• good coordination;
• great mood and positive attitude.

The complex has become widespread, due to the noticeable efficiency and relative ease of implementation. It is especially useful for maintaining women's health. With age, a woman's body undergoes some changes that entail serious consequences.

Through daily exercise, it is possible to delay the aging of the body and hormonal dysfunction, which often occurs in women after 35-40 years.

Exercise technique, number of approaches

Exercise for body health should not be aimed at wear and tear. Pumping muscles and striving for the absence of fatty tissues - this is the task of professional athletes and athletes. Here we are talking about maintaining physical activity through simple repetitions. The main thing is regular training and correct technique.

Exercise 1. Hand circles

Upper limb exercises are associated with healthy posture and back. They strengthen the upper shoulder girdle, maintain the neck and collar zone in a healthy state.

Carrying out circles with your hands also has a positive effect on the area of ​​the forearms and shoulders, and will help to cope with the stoop. In technique, the main thing is to monitor the tension in the back and not to fall forward or backward.

How to do:

1. Take the starting position - feet shoulder-width apart, back straight, arms wide apart on the sides with palms up. Direct your gaze in front of you.
2. With your hands, slowly describe small circles (diameter about 17-20 cm), first forward 6 times, then back 6 times. Monitor the condition of the shoulders, do not lift them.
3. Repeat the exercise 5 times.

Exercise 2. Bends with hands behind the head

Any inclinations are aimed at strengthening the lumbar region, abdominal muscles and maintaining a tone of posture. Hands behind your head will help keep your balance, not topple over or bend.

Bends must be done very slowly, feeling a tension in the back and abdominal muscles. There is no need to bend very hard, just a slight bend of about 45⁰.

Execution technique:

1. Stand in the starting position - feet shoulder-width apart, arms behind your head, straighten your back. Clasp your hands tightly with a lock, clasping the back of your head.
2. Lean forward slowly without letting go. Fix the pelvis in its original position, it should not move. Lower your gaze to the floor, do not strain your neck.
3. Slowly return to an upright position.
4. Begin arching your lower back by leaning back. The abdomen should be drawn in, all support is in strong legs, slightly bent at the knees. Linger for 1-2 seconds. and slowly straighten to the starting position.
5. Repeat the bends 10 times forward and 10 times back.

Exercise 3. Raising the arms

When performing each exercise, you need to monitor your breathing: do not forget to inhale through your nose, and exhale through your mouth, folded into a tube. This will ensure adequate oxygen supply to all working muscles.

Raises the arms should be done by straining the shoulders and forearms. To do this, you need to stretch and stretch your palms as much as possible. This exercise is good for coordination and develops the ability to balance on small points of support.

How to do the exercise:

1. Stand in the starting stance - legs together, straighten your back, spread your arms to the sides so that they are parallel to the floor surface.
2. As you exhale, rise on tiptoe gently and slowly, while pulling and raising your arms about 45⁰... All support should be displaced only to the fingertips.
3. Linger for 1-2 seconds. and slowly return to the starting position with arms spread wide. The feet should touch the entire surface of the floor.
4. Repeat all 10 times.

Exercise 4. Deep side bend

Some exercises not only have a positive effect on the work of external muscles and the physical strengthening of the body, but also can stimulate the work of internal organs.

For example, a deep tilt to the side will have a positive effect on the liver, activates its main functions. Therefore, women with diseases in this area need to do such repetitions daily.

Execution instruction:

1. Stand in the starting position - straighten your back, legs shoulder-width apart, arms hang freely along the body. Take a deep breath and start doing it.
2. Extend the right arm vertically upward, leave the left in its original position.
3. Slowly begin lateral twisting of the body, in which the left limb seems to slide along the leg, and the right one seeks to grab the head and goes to the left ear or the space near it.
4. Return to starting position, change hands.
5. Repeat the same with the opposite hand.
6. Do 10 reps on each side.

Exercise 5. Twisting

Any twisting exercise will help strengthen your abdominal torso, organs, and muscles in your gastrointestinal tract. Such options should be performed strictly on an empty stomach so that deeper layers of tissue are pumped.

It is also important to follow the gaze and position of the head, it should not be thrown back.

Exercise technique:

1. Place your legs close to each other. Squeeze your hands into fists and bring them into the armpits (left under the left, right under the right), while the elbows should be strictly directed to the sides. Straighten your back. Direct your gaze slightly upward, relax your neck.
2. While inhaling, slowly pull your shoulders back and bend in the chest area so that the face tends to be perpendicular to the body axis. The eyes should be looking at the ceiling.
3. On exhalation, return slowly to the starting position.
4. Spread your arms to the side, look straight ahead.
5. Hold your breath for 5 seconds. and lean forward in the lumbar spine so that the back line is parallel to the floor surface. Do not bend, maintain an even posture. At the same time, the hands will reflexively tend back, take them in a straight position.
6. Return to starting position and extend your arms in front of you.
7. Inhale and exhale and restore calm, even breathing.
8. Repeat 10 back and forth twists.

Exercise 6. Squatting

Exercises for body health should contain active physical repetitions for large muscle groups - these are the hips and lower legs.

Squats are some of the best performing options for these areas. If you complicate regular squats by adding a tiptoe position to them, you can diversify the load by focusing on the back and feet.

How to do squats:

1. Stand straight with your legs wide apart on the sides so that the toes are not parallel to each other, but look slightly to the side. Spread your arms to the sides, stretch and tighten the muscles of the shoulders and palms. The neck should be extended, the gaze is directed straight ahead. The back is as straight as possible.
2. Take a deep breath and stand on tiptoe.
3. Without exhaling, slowly sit down into a deep squat, observing the position of the feet.
4. Linger in the squat for 10 seconds. Exhale and slowly return to a straight tiptoe position.
5. Relax, lower your arms, put your feet on the full surface area.
6. Repeat 10-12 times.

Exercise 7. Rotation of the shoulders

A beautiful posture primarily depends on the strength of the back and shoulder girdle. Rotating your shoulders when staged evenly will help increase blood flow to the upper torso and oxygenate the muscles in your neck and upper vertebrae.

The exercise is recommended for women of all ages, but especially for those over 50.

Instructions for implementation:

1. Stand straight in the starting stance - your back is straight, your shoulders are lowered, your gaze is directed straight ahead.
2. With a deep breath, push your shoulders back, bringing the shoulder blades together from behind. At the same time, the chest should be a counterweight and strive forward.
3. On exhalation, return the position of the shoulders and direct them forward, rounding the shoulder blades. At the same time, the chest bends inward.
4. After 10 reps back and forth, begin circular motions. It should be done slowly, paying great attention to the shoulder blades and neck.
5. Repeat 10 rotational movements back and 10 forward.

Exercise 8. Turning the arms

Exercises associated with raising and lowering the arms very well strengthen the thoracic region: the useful volume of the lungs increases, the respiratory organs heal.

In general, the body is toned, the vitality grows. In addition, the upper limbs receive the necessary load.

Instructions for implementation:

1. Stand in the starting position - feet shoulder-width apart, back straight and straight, arms crossed and clasped around the hips.
2. Slowly begin describing the circle with your hands, spreading them to the sides. In the position of widely spaced arms (when they become parallel to the floor surface), linger for 5 seconds.
3. Lower your hands again into a crossed state on the hips.
4. Repeat the rotation 6 times.

Exercise 9. Head tilt

Tilting the head has a positive effect on the health of the cervical regions, the supply of oxygen to the brain is significantly improved.

Bends must be done very slowly, without raising your eyes. At the very beginning, you may experience slight dizziness, you should monitor your own health.

How to tilt your head:

1. Stand straight, place your hands at the waist, and put your feet shoulder-width apart. You need to direct your gaze directly in front of you.
2. Tilt your head to the right, feeling a sufficient tension in the neck. Hold in this position for 6 seconds.
3. Tilt your head back as far as possible. Also wait 6 sec.
4. Move your head to the left tilt in the same way.
5. Tilt your head forward, aiming your chin towards your neck. Wait 6 seconds.
6. Return the head to its original position.
7. Repeat 6 times.

Exercise 10. "Mill"

This exercise engages the entire upper belt, activates the work of the back and upper limbs.

In addition, with such turns, the waist decreases and becomes taut and thin.

How to do:

1. Stand in the starting position - legs are wider than shoulders, arms wide apart on the sides (parallel to the floor), look forward, without straining the neck.
2. With a turn to the left, start tilting, lowering your hands, but not changing their position relative to each other (the right one should touch the floor, the left one should rush up). You must follow your right hand with your gaze. Keep your back straight.
3. Return to starting position and do the same with the other side.
4. Repeat these swings 6 times on each side.

Exercise 11. Body Tilts

Working with the body will perfectly help to strengthen the back and shoulder girdle, will have a positive effect on an even posture and tighten the abdominal muscles.

The main thing in performing the exercise is to bend over without jerking and sudden movements, everything should be as smooth and slow as possible, due to which the stretching and elasticity of the muscles will also be improved.

Instructions for performing bends:

1. Stand straight with your back straight and your feet shoulder-width apart. Raise your hands up and lock them with a lock. Try to press the upper limbs as close to the head as possible.
2. Start leaning forward without changing the position of the hands.
3. Move to the left slope.
4. Go to tilt back.
5. Move to the right slope.
6. Repeat 5 inclines in each direction.

Exercise 12. "Wings"

Exercise "Wings" aims to maintain a healthy chest, diaphragm and improve lung function. It is also well suited for strengthening posture and an even back.

The main thing is not to slouch and strain the shoulder girdle as much as possible.

How to do:

1. Stand straight, place your feet shoulder-width apart, arms hang freely along the body.
2. With an inhalation, stretch your arms straight in front of you.
3. Without exhaling, move your arms to lateral positions (spread along the sides parallel to the floor).
4. Exhaling, raise your arms high above your head.
5. Continuing to exhale, bend forward, bringing your arms back and raising them like wings. Keep your back straight, look up. Do not lower your head.
6. Return to starting position.
7. Repeat the exercise 10 times.

A set of exercises to normalize hormonal levels

The hormonal background can vary considerably, depending on a number of factors (age, stress, chronic diseases). Sometimes the dynamics can be shifted and normalized with specific exercises. It is best to start all training after consulting with a therapist and passing basic tests.

Complex for increasing and regulating libido level

The main reasons for a decrease in libido in women are shown in the table:

Any of the causes can be corrected with regular exercise. All loads are aimed at maintaining and strengthening the pelvic floor muscles, activating blood circulation in this area and increasing tissue elasticity.

Kegel Exercise:

1. Sit in a comfortable position and relax all muscles.
2. While inhaling, squeeze the gluteal muscles and the muscles of the vagina for 6-7 seconds.
3. Relax.
4. Repeat 10-15 times.

Exercise for lifting the pelvis:

1. Sit down on the rug. Bend your legs at the knees. Press the lower back to the floor.
2. While inhaling, raise the pelvis as high as possible, stay in this position for 6 seconds. and as you exhale, descend to the starting position.
3. Repeat 20 times.

Exercise to retract the pelvis against the wall:

1. Stand directly against the wall so that the buttocks and shoulder blades just touch the wall.
2. While inhaling, draw in the abdominal and pelvic muscles. It is necessary for the buttocks to retract and break away from the wall surface. Linger for 6 sec. and relax all muscles.
3. Repeat 15 times.

If you develop symptoms such as weakness, dizziness, or nausea while exercising, you should stop exercising immediately. If you feel well, you can set aside time for physical activity every day, but not more than 30 minutes. in a day.

Elderly women and those with chronic gynecological diagnoses are advised to refrain from such activities.

Complex for back and spine health

Exercising for body health should not be too time consuming and exhausting for a woman. The main thing is to find your rhythm and establish a useful training frequency. The spine is the basis of any organism, a kind of pillar to which all systems and organs are attached. We can say that this is the most important thing in the body of any person.

A healthy spine can handle the daily stress of strength training. However, if there are problems in the form of curvature of the vertebrae or various kinds of displacements, you should definitely consult an orthopedic doctor for the possibility of training. It is best for pregnant and lactating women to delay this activity.

Raising arms and legs from a lying position:

1. Lie with your stomach on the mat, arms outstretched in front of you. Do not strain your head, lower it down.
2. With a sigh, lift your right arm and left leg, feeling a stretch in your back. At the same time, the head rises slightly, but the neck remains relaxed. Linger for 5-6 seconds. and go down. Relax.
3. Change legs and arms, repeat the lift.
4. Do 10 times on each side.

Exercise "Cat":

1. Get on all fours with your back straight. Place your palms clearly under shoulder level.
2. After exhaling, twist your back, tuck your head in, round your shoulders. Linger for 5-6 seconds.
3. While inhaling, bend your back in the lower back, raise your head and look up.
4. Relax and repeat 15 of these approaches.

Back Roll Exercise:

1. Sit comfortably on your back on the mat. Wrap your arms around your bent knees, raise your head.
2. Slowly start rolling from the upper back to the lumbar region and back. The back should be round and supple.
3. Roll for 1 min. in time, then relax and straighten the limbs.

Back workouts can be done 2-3 times a week. It is good to do some stretching exercises before doing it. It is also good to combine physical approaches with relaxation activities (Pilates, work with a roller).

Joint health complex

Joint health ensures long youth and health. It is necessary to monitor their condition, checking them for mobility and elasticity. It is also recommended to take vitamins and minerals 2 times a year, aimed at maintaining this area normal.

Only a general practitioner can write them out. Physical activity is shown only for those who feel good, do not have problems with the cardiovascular system.

Exercise to strengthen the ankle joint:

1. Sit straight on the mat with your feet wide apart.Pull the socks and direct them with your thumbs towards the ceiling.
2. As you exhale, twist in your back and grab one foot with your hands, pulling it towards you. Feel the tension in the ankle and hold it for 6-7 seconds.
3. Relax and return to starting position.
4. Repeat with the other leg.
5. Do 15 reps on each side.

Exercise to strengthen the hip joint:

1. Lie on the mat on your back to the starting position. Straighten and relax your legs, place your arms along the body.
2. While inhaling, slowly raise your right leg, pull it towards you with a straight knee and bring it slightly to the left side. Grasp the foot with a straight left hand. Put your right hand on the right buttock to feel the hip joint.
3. Pause for 10 seconds.
4. Relax and return to starting position.
5. Change sides and repeat the exercise.
6. Repeat 10 sets on each side.

Exercise to strengthen the elbow joints:

1. Sit in a chair straight. Feet should be firmly on the floor surface. Place your hands on your knees.
2. With a breath, stretch your arms in front of you and fold your elbows on top of each other (school position). Press on your elbows, straining your muscles. Feel the elbow bends.
3. Place your left hand behind your head. Grasp the right elbow. Tighten the muscles for sensation in the joint. Stretch your left hand a little, wind it back. Feel the tension. Wait 10 seconds.
4. Repeat the same with the right hand and joint.
5. Return to the folded position.
6. Without changing the position of the body, move both hands to the left first. Feel the left shoulder blade. Wait 5-6 seconds.
7. Repeat the previous step with the right side.
8. Return to starting position.
9. Do 10 repetitions for each curl.

Complex for maintaining a healthy nervous system

Exercises for the health of the body absolutely all have a positive effect on the human nervous system. It has long been proven that playing sports improves vitality, improves mood and helps fight stress.

Women who are more prone to disorders and nervous breakdowns are especially encouraged to exercise and devote time to physical and emotional health. Such exercises are suitable for absolutely everyone, you can adjust the frequency of exercises and their intensity. For beginners, it will be enough once a week for 45 minutes, for more advanced - 2-3 times a week for 1 hour.

Forward bends:

1. Stand straight into the starting stance. Legs shoulder-width apart, arms hang freely along the body. Take a deep breath in and out.
2. Starting at the neck, slowly begin to tilt each vertebra. The movement should be slow, as if sliding down. Try to bend in half. In the lower position, relax the neck and head. "Hang" for 30 seconds. Close your eyes and relax.
3. Unbend slowly and open your eyes.
4. Repeat 5 times.

Twists with arms wide apart:

1. Stand straight to the starting position. Legs are wider than shoulders, arms spread wide at the sides (parallel to the floor).
2. On inhalation, twist to the right without changing the position of the hands.
3. Return as you exhale.
4. Repeat on the left side.
5. Accelerate the pace and continue twisting in a row to the left, then to the right.
6. Curl up for 1 min. Then relax and lower your arms.

Women's health is more susceptible to various stress factors. Therefore, to maintain and strengthen it, it is necessary to adhere to proper nutrition, regularly exercise for the body and drink the rate of clean drinking water.

Video about exercise for women

A set of exercises for warming up joints: