Women’s fitness and health can be improved with a regular exercise program. Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes To A New You exercise program to get you started. In previous posts we covered 30 Minutes To A New You Routines #1 and #2. Today, if you are ready we will begin Routine #3.
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Note beside each—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.
Remember: Before you begin any exercise program, you should consult your physician.
What you will need:
• An exercise mat.
• 3, 5, or 8 pound weights for working out.
• Plenty of water to keep you hydrated during your workout.
• You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.
First off, start by warming up your muscles. You can do this by jogging in place, jumping rope or doing some knee to elbow stretches. Then you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.
Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.
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Exercise #1
This next exercise the Bent Over Row, is an excellent exercise to strengthen your back. Be sure to engage the core to pull in your transverse abs, these muscles form the girdle that protects your lower back, waist, stomach and pelvic area.
Bent Over Row—4 Sets, 15-20 Reps with each arm
Standing with your feet shoulder width apart, weights in both hands, slightly bend your knees, hinge on the hips, that means to bend at your hips rather than at your waist, pushing your butt back, and aligning your torso parallel to the ground. Keep the spine long and straight, shoulders reaching down your back, abdominals engaged, bring your arms perpendicular to the ground. So your torso is parallel and your arms are perpendicular, forming a “T.” Breathe in, exhale, flex both elbows and pull them up towards the ceiling, , inhale and extend your elbows bringing your arms back to your starting “T” position.
Take it to the Next Level by balancing on one leg, then switch legs. This act of balancing during the exercise works the core. Always perform equal sets and reps on both legs. Engage your core throughout this exercise.
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Exercise #2
This next exercise, the Overhead Extension is one of the best exercises for developing your tricep muscles. The triceps are the main muscles in your arms. Running up the back of your arms and allowing movement of the forearms and hands. The tricep is so large it accounts for almost the entire mass of the arm.
Overhead Extension—4 Sets, 15-20 Reps
Standing with your feet hips width apart holding weights in both of your hands, wrists facing each other, slightly bend your knees with your pelvis tucked under so that your tailbone points down to the ground, almost as if you were moving to a sitting position, except stay standing. Stretch your arms up over your head. Inhale as you flex your elbows to lower the weights behind your head, exhale and extend your elbows back up, weights in the air.
Take it to the Next Level: Add a squat or increase your weights.
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Exercise #3
The next exercise today, is the Alternating Biceps Curl. As the name implies, this exercise will work your biceps. Now ladies, don’t be frightened of this exercise. It won’t make you have big manly muscles in your arms. Developing your bicep muscles will give you the strength you need to carry things, play sports, hang on to a ski rope, or just give you sculpted, sexy looking arms.
Alternating Biceps Curl—4 Sets, 15-20 Reps with each arm
Standing with your feet hips width apart, your pelvis tucked under so that the tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with arms held at the sides, elbows at the waistline and wrists pointing forward, with an underhand hold on the weights. Breathe in, exhale, flex the elbows to bring your right arm up to your shoulder, inhale and extend your elbow to lower the weights back to the starting position then repeat with the opposite arm.
Take it to the next level: Add a lunge and switch legs every other set. Or for a variation, place both weights in one hand and do a unilateral biceps curl.
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Exercise #4
This exercise, Side Lying Leg Lift, helps to strengthen and tone your outer thighs and butt by working the glutes. Exercises like these will smooth out your upper thigh area and eliminate the excess fat at the top of your thighs, sometimes referred to as “saddle bags.”
Side Lying Leg Lifts—2 Sets, 8-10 Reps with each leg
Keep your core engaged throughout this exercise. Only 2 sets to do, so concentrate on good form rather than going fast. Lying on your right side with forearm on the mat, shoulders pulled down away from your ears, meaning don’t have your shoulder in a shrugging position. It should feel relaxed with your elbow directly below your shoulder, now inhale and lift your right leg up with ankle flexed, toes pointing upward, don’t point your toes. Exhale, lower your leg back to the mat with your ankle extended now and toes pointed.
Take it to the next level by using an ankle weight and lift leg as high as you would without an ankle weight while maintaining proper form. Keep core engaged!
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Exercise #5
This exercise, the Pilates Roll Up is a great challenge for your abs. Some people claim that one Pilates Roll Up is equal to 6 crunches when it comes to achieving a flat stomach.
Pilates Roll Up—3 Sets, 15-20 Reps
Lying supine, or with your back on a mat, your knees bent and feet flat on the floor shoulder width apart. Now imagine that you are drawing in your navel towards your spine and press your lower back down towards the mat. Keep your spine long and straight, your chin level and your shoulder blades and back of the ribcage on the mat. Your lower back on the mat, arms at your sides with your palms facing in towards your body.
Inhale bringing your arms perpendicular to the ceiling, as if you are reaching towards something. Now, exhale bringing the chin towards the chest and rolling the upper body off the mat, inhale and continue to roll forward, exhale lengthen your spine and roll back down to the mat one vertebra at a time. Keep your feet on the floor throughout the movement.
Take it to the Next: Level Fully extend the knees pointing the toes away from the body. Rolling up, keep the heels on the floor throughout the movement.
Lying on the mat. Allow your body to cool down, giving your mind and body a chance to connect. Listen and your body will tell you what it needs. Stretch your muscles for about 3 minutes and enjoy this time. It feels sooo good to give those muscles the attention that they need.
30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.
Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.
You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.
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Would you like to be a fitness model for Fitness4Her?
I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.
So, who’s going to be Fitness4Her’s Next Fitness Model?Could it be you? Click Here to view a list of “30 Minutes To A New You” upcoming exercises