We are searching data for your request:
Upon completion, a link will appear to access the found materials.
When it comes to working out, women often look for ways to tone their arms, trim their thighs, flatten their stomach and tighten their butt. The perfect workout for a woman is one where she combines several different workouts into a weekly plan to help her avoid plateaus and speed up weight loss, "Women's Health" notes. Select a different workout every day so you do not do the same workout on consecutive days. To keep yourself motivated, track your progress to see how much you improve.
Look into taking group classes at your local gym such as aerobics, spin class or Pilates or joining a local running or tennis club. Once you are there, the benefits keep coming. Working out in a group may help you stay motivated because you are working out with others who have a shared goal. In a 2010 study published in "Biology Letters," researchers from Oxford's Institute of Cognitive and Evolutionary Anthropology found that group exercise unleashes feel-good chemicals to your brain, triggering the same responses that you get from dancing and laughter.
Having a flat stomach does more than help you feel confident in a bathing suit. A strong core, which consists of muscles in your lower back, abdominals and glutes, provides increased power, stability and endurance in everything you do. Doing just 15 minutes of core work a few days a week is all you need to see results. To reach all areas of your core, do two sets of side planks, the superman, the bridge and plank leg lifts.
In only 30 minutes, you can burn fat, shed pounds and tone muscle with a well-structured walking workout, such as this one from вЂњSelf.вЂќ Begin with a four-minute brisk walk and then do one minute of jumping jacks or running in place with high knees. End the circuit by performing a toning move. Perform the whole workout four times and aim to do it four times a week. One suggestion for a toning move includes sitting on the edge of a bench with hands at your sides and knees bent to 90 degrees. Using your arms, lift yourself off the bench and bring your right knee to your chest as you lower your body. Straighten your arms and repeat with the opposite leg for one repetition. Do 10 repetitions for one set and aim for two sets total.
A pool might offer the best workout if you are looking to slim down or tone up because it burns calories, firms every muscle in your body and boosts your metabolism, all in a low-impact environment. Because water is 800 times denser than air, each stroke provides a mini resistance workout for your body. When starting out, aim for short swimming segments using different strokes and intensities followed by rest breaks. Head swim coach at Macalester College Robert Pearson recommends swimming four lengths of the pool at an easy effort followed by 30 seconds rest. Repeat five to 10 times.