Strictly for women only. Like I’ve been saying since I was given the opportunity to start writing up about women’s health issues. It’s hard to believe that there was a time when women were never even allowed to venture outside and take in a bit of fresh air while stretching their legs. My gosh, how far we have come. I’m going to start this post with a few easy to do exercises that are ideal for women and then close this post off with my own thoughts on putting into place neatly packaged exercise plans for women that could work wonders for you.
The side plank
You lie on your left side for this exercise. While you’re doing this, your knees must be straight. You prop your upper body on your left elbow and forearm. Now, raise your hips until your body is in a straight line from your ankles to your shoulders. You hold this position for at least thirty seconds. Then turn to your right side and repeat the exercise. There’s no need to overdo the exercise, so proceed with about eight to ten reps.
The one-legged dead lift
Get yourself a pair of dumb-bells for this exercise and then stand on your left foot. After that, lift your right foot behind your body and then bend your knee so that your right lower leg is parallel to the floor. Then bend forward at the hips and slowly but surely lower your body as far as you can. Pause for a moment then push your body back to its original position. Again, don’t do more than ten reps, although with this exercise, you might feel comfortable starting off with just four or five reps.
Mountain climber with Swiss ball
Pretend you’re doing a classic pushup for this exercise, positioning your arms rigidly straight. Place your hands on the Swiss ball. Your body must be in a straight line from your ankles to your head. Tighten your core and then hold this position for the remainder of the exercise. Then lift one foot off the floor and slowly raise your knee as close to your chest as you can. Don’t adjust your lower back’s position during this motion. Then repeat it on your other leg. Alternate the leg positions back and forth for about thirty seconds. It’s a tough nut to crack, so start off with no more than four or five reps.
The classic push-up
Before I forget to tell you this, just remember that you can take in healthy liquid refreshments for these sorts of exercises. To keep your strength up, one of your favorite green smoothies will do the trick nicely. Who says only strong men can do this and all the other exercises? As you’re discovering for yourself, strong girls can do them too. For the classic pushup, simply get down on all fours and place your hands on the floor, slightly wider than and in line with your shoulders, and with your feet close together. Lower your body until your chest almost touches the floor, then push yourself back up to your starting position. You need to brace yourself for this exercise. Not so strong girls might only be able to manage four or five reps, but this is an exercise that you can make progress with and build up on the amount of reps you can manage. Who knows, maybe someday you’ll be able to do fifty or more.
My flexible exercise plan for you
Our time is nearly up, so let me close with my thoughts on flexible exercise plans. To be flexible means you should be able to squeeze in around twenty to thirty minutes of exercise from Mondays to Fridays. Over weekends, you take a break of sorts by doing something adventurous that also requires quite a bit of endurance. Another mention. This time it has to do with variety. I’m a big believer in this. Try to find different pursuits for you to follow every day. Find jaunts that you’re going to love and you feel most comfortable with. This all depends on your circumstances and surroundings as well.