Me and the gym are in a full blown committed relationship! If I’m not at home, laying on the sofa with my dog Rosie binge watching Game of Thrones, I am most likely down the gym lifting weights (or cardio if I’m being forced).
Don’t get me wrong this relationship was a slow burner. When I first joined the gym I had no clue what I was doing and I would spend hours wasting my life on mind numbing cardio machines. However now I have found a passion for lifting weights and seeing results in my appearance and physical strength, I have found what works for me and the countless different exercises you can do. Women seem to be afraid of weights thinking this will make them manly and bulky, this is all a myth. Lifting weights will tone and actually create curves. There really is such a thing as building your own bum!
For me there are 5 particaular exercises that make a huge difference and will guarantee to get you results. If your not including these in your gym routine you need too. There are so many variations of each exercise your body will always be guessing what’s next. you can incorporate weights or just stick with your body weight, these exercises are amazing. So what are you waiting for? GO WORK OUT!
- Sprints – Sprints are a type of anaerobic exercise, this means that they will trigger muscle building, increasing the size and strength of the powerful, fast-twitch fibers. With the right nutrition and recovery, this will lead to muscle building, allowing your body to become leaner and enabling you to run faster, longer, and more efficiently. Sprint training is one of the most efficient conditioning exercises that can create significant and notable fat loss. Compared to long and steady aerobic training, like running or jogging, sprinting enables you to lose body whereas in aerobic training, you are more likely to lose body mass – which includes fat, but also water weight.
- Lunges –Lunges are unilateral exercises, meaning that they train one side of your body independently from the other.Training one side at a time vastly improves your balance and coordination. Possibly the best benefit of the lunge exercise is that you can “even out” strength and muscular imbalances by bringing your weak side up to par with your stronger side. Most lifters cannot fully utilize their gluteal muscles because they are inhibited by overactive hip flexors and spinal erectors. However, these overactive muscles are neutralized when performing lunges (with proper form). The result is that your body is in a position where you’re able to isolate and activate the glutes. Lunges approve your core stability, you have to work hard to keep your torso upright – without using spinal extension to compensate for poor pelvic position – as you lunge up and down. It’s easier said than done.
- Squats – The powerhouse of lower body movements. Squatting is a great way to build up leg strength and power especially when you add in weights again and work on building lower body strength. Mix up training and incorporate more explosive styles of squats in the form of plyometric or circuits to get your heart rate going. Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Squats are one of the best exercises to build muscle and burn overall fat, One of the most time-efficient ways to burn more calories is actually to gain more muscle!
- Plank – Planking may sound simple but it is a must have exercise to improve your core and overall stability, essential for any exercise and sport. Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Planks also work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball
- Deadlift – Not as scary as it sounds, the deadlift like the squat is a compound movement working your whole body and the muscles with it. Engaging your core, legs, back, arms and glutes, this exercise will builds overall strength and stability to carry over into your running habits. Deadlifts are effective exercises to develop your core strength, which is derived by training the central muscles of your body. Muscles that make up the core are found in your upper and lower back, your hips, your buttocks and your abdominals. All those muscles work in unison when you perform deadlifts. Having a strong core is important for maintaining healthy posture and preventing back problems. To execute a deadlift, the primary muscles are the glutes, hamstrings and spinal erectors. If you do bent-knee deadlifts, your quadriceps are also heavily engaged. The integration of these muscles allows you to lift heavier weights than many other types of exercises. Lifting heavier weights will increase your overall muscle mass, which is the main factor that develops your strength.
‘WE ARE WOMEN!’