Physical activity has been shown to reduce the risk of heart disease and a variety of chronic diseases. It is also thought to help prevent depression. Now is the time to help our bodies and our moods feel good by trying some exercises that can improve our quality of life.
Although we’d like to see you happy and healthy, we’ve created a list of some effective exercises for you to enjoy a healthy female body. At the end of this article you will find a bonus with an excellent exercise to do before going to sleep.
1. Hamstring exercise with a Swiss ball
This is a very powerful exercise . Not only is it effective for strengthening your glutes, but it is also effective for your hamstrings , hips, core and abs . And all you need is a Swiss ball.
How to do it:
- Lie face up. Your heels should be on top of the ball.
- Raise your hips and form a flat bridge. Your shoulder blades should remain on the floor. Your arms should serve as support while also remaining on the ground.
- Squeeze your glutes and roll the ball toward you. Raise your hips as much as you can.
- Hold the pose for a second and then lower yourself to the floor.
- Perform 20 repetitions.
2. Warrior Pose
The warrior pose is a balance exercise to strengthen the legs and help align the spine well .
How to do it:
- Contract your abdominal muscles and lengthen your spine as you stretch your arms forward and lift your left leg back in a straight line.
- Continue stretching until your body is parallel to the floor. Keep your abs contracted.
- Relax neck and shoulders. Inhale and exhale. Hold this pose for 30 seconds and then switch legs.
3. Push-ups with a Swiss ball
When you use a stability ball to do push-ups, this exercise activates more core muscles than regular push-ups on the floor. Your abdominal exercises become more complete and effective. In addition, it is good for improving balance.
How to do it:
- Start in a plank position. Your feet should be on the ball and your hands on the ground. Keep your body in a straight line.
- Inhale and bend your elbows to lower your chest. As you exhale, come back up into a plank position.
- Perform 4 sets of 5 repetitions.
4. V-up exercise
V-ups (or V-ups) are an exercise for the abdominal muscles or to get what people call “6 little squares.”
How to do it:
- Lie on the floor with your legs extended. Your arms should extend behind your head.
- Raise your chest and legs to form the letter V with your body. You have to touch your toes at the top of each rep.
- Lower your body again and assume the starting position.
- Perform between 2 and 3 sets of 15-20 repetitions.
5. Plank leg raises
The plank is an exercise that strengthens the core. You need to maintain a push-up-like position for as long as possible. This exercise works the muscles of the abdomen, back and shoulders.
How to do it:
- Place yourself on the floor, supported on your hands and knees. Your hands should be placed directly under your shoulders. Stretch your legs back, resting on the balls of your feet.
- Your feet should be a little wider than hip-width apart for greater stability. If you want a more challenging exercise, put them closer together. Maintain a straight line from your heels to your head, looking toward the floor.
- Tighten your abs, quads and glutes and hold for 15 to 30 seconds. After doing this exercise for a while, try holding the position for 2 full minutes.
- As a variation of the plank, try raising one leg and holding it for 15 seconds. Then change legs.
6. Twisting of the spine while sitting
This twist can help you release tension in your shoulders, chest, and glutes. In addition, it improves the mobility of the spine.
How to do it:
- Sit on the mat. The legs should be stretched forward.
- Bend your right knee. Next, place your right heel to the left of your other leg as close to it as possible.
- Place your right hand under your knee and join your hands behind your back.
- Hold this posture for 30 seconds.
- Release and stretch your legs again. She repeats with her left leg.
7. Pigeon Pose
The typical pigeon pose in yoga works the shoulders, spine, chest and quads. Improves your mobility and gives you more flexibility.
How to do it:
- Sit on your knees with your hands on the floor. Your feet should be under your thighs.
- Place your right leg forward with your knee bent.
- Stretch your left leg back. Then bend your left knee and grab your left foot with your right hand.
- Hold this posture for 5-10 breaths. Then, repeat with the other leg.
8. Relaxing yoga pose before bed
To sleep better and relax your mind in order to feel more calm, you can try the butterfly pose .
How to do it:
- Lie face up.
- Bend your legs and bring your ankles together so that your feet are together.
- You can leave your arms on the bed or place them under your head.
- Breathe deeply and stay in this position until you feel relaxed. You can meditate if you feel like it.
What type of yoga or sports postures do you like the most? Share with us those exercises that are most effective for you.
