Just like aerobic exercises, weight exercises can also be very useful to maintain overall health and fitness for women. Incorporating such exercises in your workout plan will not just help you look great but you will also feel great.
It boosts your metabolism, strengthens your bones and builds a well-sculpted, toned feminine body. Following is a brief rundown on five easy yet very powerful weight exercises for women that will help you tone your shoulders, chest, back, waist, legs and arms.
5 Weight Exercises For Women
Start with a dumbbell in each hand. Lower the right shoulder while raising the left one as high as you can. Keep your hands straight while you do this. Do not bend them from elbows. Hold this position (left shoulder raised, right one lowered) for a count of three.
Repeat the same process, now raising the right shoulder as high as you can while lowering the left one. Do it fifteen times. This is one set. You should perform at least 2-3 sets. This is an easy yet very useful weight exercise for women. Besides toning and strengthening your shoulder muscles, it also enhances your appearance and body postures.
Stand straight with a dumbbell in each hand. Raise the left hand, bending it from elbow and bringing the weight to shoulder height. Hold this position for three seconds. Then, lower your hand down slowly. Repeat the same process with your right hand. Practice two to three sets, where one set should include fifteen repetitions. This easy weight exercise strengthens your arms and builds your biceps without causing any injury risks.
This is one of the simplest weight exercises for women, which can be a very powerful way to strengthen the lower part of your legs. Stand up straight with one dumbbell in each hand. Now, all you have to do is just to stand on your toes by lifting your heels off the floor as high as possible.
Stay in that position for a count of three. Then, lower your heels in the starting position. Repeat it fifteen times. That’s one set. Perform at least 2-3 sets every day.
The upright row exercise targets muscles in your arms, back and shoulders. Stand up straight with both your hands holding a barbell with appropriate weight in front of your body (against your thighs). Keep your feet spread at shoulder’s width. Raise both your hands upward by bending your elbows, pulling the barbell toward your chin. But remember, you have to raise your elbows upward, keeping them above your shoulders. Then, lower the barbell back to the starting position. Repeat the steps for 5-10 times.
Total Body Press
The total body press, as the term suggests, is one of those weight exercises for women that work on several muscles at a time. This is a wonderful exercise to carve your waist and to tone your back, shoulders and arms. Stand up straight with a dumbbell in each hand and spread your legs wide apart.
Bending at your hips, you have to lower your left arm down across body and try to touch the toe of your right foot. Now, tracing the same diagonal line, raise your left arm up, bringing the weight above your left shoulder. Hold for three seconds. Then, straighten your hand upward and raise the weight over your head.
Hold this position for another three seconds. Repeat the same steps with your other hand now. Perform at least two sets daily, with 10 repetitions in each set. Overall, as you can see, weight exercises for women do not necessarily have to be very difficult. If you perform these easy exercises consistently, it will definitely strengthen your body and tone your muscles in a very attractive way.