5 Beneficial Workouts for Women's Health


By Alexa Santory

 

I know I talked all that big talk about not needing to go to the gym to stay healthy. While there is truth to my statement, I can’t stress enough how important it is to stay active. Getting your blood pumping and your heart racing is extremely important. But hey, going to the gym isn’t for everyone, so here are some of our favorite workouts and stretches you can do pretty much anywhere that’ll help improve flexibility and help loosen everything up. I guarantee you’ll feel amazing afterwards!

 

#1. Hip Bridges


    How to do it:

    Lay on the floor or on a yoga mat to do this one. Keep your arms at your sides, your knees bent, and your feet flat and shoulder width apart. Engage your core, squeeze your glutes (aka your booty) and lift your hips off the ground till your body is in a straight line from your knees to your shoulders. Hold the position for a few seconds, and then slowly lower your hips back down.

    Why we love it:

    These are a personal favorite of mine. This is a great workout for your lower back, butt, and tummy. The engagement of your core helps tighten your tummy, while squeezing your glutes can help firm up your butt. It seems easy, but after a while you’ll really start to feel a burn. Hip raises target the lower back, relieving any pressure down there. Plus, it helps improve posture and realign the spine. Not only will your booty be firmer and tighter, you’ll stand a little straighter too!

     

    #2. Up-Down Plank

      How to do it:

      Start in a full plank position, with your arms straight. Make sure your spine is aligned, your core is engaged, and your arms are shoulder width apart. Lower your left elbow onto the mat, then your right, and stay in an elbow plank for 10 seconds. Place your left hand on the mat, then your left, and finish in a straight plank.

      Why we love it:

      Ahhh the good ol’ plank position. No matter where you workout, you can never seem to escape it. Once you realize this, you kinda start to appreciate the pose, though. It’s an excellent full body workout that focuses on the core, arms, booty, and in this case, your pecs. By moving between the straight plank and the elbow plank, the core stays tight and the chest is constantly tense, helping to strengthen and tone

       

      #3. Sitting Shoulder Squeeze

      How to do it:

      You can either sit with your knees bent and your feet flat on the floor, or cross-legged. Clamp your hand behind your back, extend your arms, and squeeze your shoulders together. Hold it for 5 seconds.

      Why we love it:

      This one is another personal favorite. I do this stretch sitting and standing and it feels amazing every time. This is an excellent stretch for those of us with tight or tense shoulders, and it’ll help loosen these muscles up before an arm workout. If you wake up feeling a little tense in your shoulders, try doing this stretch when you wake up to ease up any soreness in your shoulders from sleeping.

       

      #4. Wall Sit

      How to do it:

      With your back against the wall, place your feet shoulder width apart, a couple of feet in front of you. Bend your knees and slide your back down the wall until they’re at a 90-degree angle. You can leave your arms straight by your sides or rest them on your thighs. Hold the position for up to a minute then release.

      Why we love it:

      Get “leg day” legs in your living room! Tone your thighs and strengthen your core without a ton of effort — it’s simple but effective. This workout is an excellent way to strengthen and tone your legs, plus it helps ease tension on the knee joint. Make sure you’re knees are over your ankles to get proper alignment.

       

      #5. Superman Pose

      How to do it:

      On a yoga mat, lay on your tummy with your arms extended in front of you. Make sure not to lock your joints, your tummy is engaged, and your neck is in a neutral position. Lift your arms and legs off the floor into an elongated U position and hold the position for 5 seconds. Release and repeat.

      Why we love it:

      I learned this in my yoga class and it does some pretty amazing things for your spine. It’s a bit of a challenge, not gonna lie, but it’s great for improving your posture. Holding this position aligns the spine and takes unnecessary pressure off your lower back. Since you’re holding your arms straight off the floor, gravity will make you feel that upper arm burn. You could also tighten your glutes to help firm up your butt!

      Five easy workouts, five easy ways to get your body moving from the comfort of your bedroom and you don’t even have to wear gym clothes. Get moving!

       

       

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