Gym Workout Routines For Women

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Exercise ball, Swiss ball, gym ball, they have many different names, but they are all for those huge blow-up rubber balls that you see in a gym or some of you have purchased to use at home. There are some great toning workouts that you can do with a workout ball, best of all the ball provides you with some great stability and it helps to keep your posture good at all times.

Whether you are using one of these at the gym or in your own home, they are great for toning particular parts of your body or even giving you a whole body workout by incorporating a combination exercises.

Here are a few ideas:

Push-ups or Press ups – these are like a regular push-ups, but you have to put your feet on the workout ball. This can be a little tricky to do at first, so maybe an idea to ask someone to help you lift your feet on to the ball. However once you are in position with your arms directly under your shoulders and your feet resting on the ball, you are ready to perform your first push-up.

Start with your arms and elbows locked out, gently bend your arms and lower your chest to the floor. As you do this take a breath and inhale. Once you are 1 to 2 inches from the floor begin to push back up and aim to lock your arms out. As you do this exhale. Aim to do three sets of eight push-ups.

Swimming or Superman – okay this is a very cool exercise where you are working out several muscle groups such as your lower back, buttocks, arms and hamstrings. Life facedown with your stomach resting on the workout ball. Your fingertips and toes should be touching the floor to keep you stable. Now slowly begin to raise your right arm straight out in front of you and at the same time extend and lift your left leg straight behind you.

So now you are working opposite limbs and all the time you are having to use your core strength to keep you stable and balanced on the ball.

Sit-ups – firstly begin by sitting on the ball and then begin to push your hips forward and lower yourself into a lying position, but keep your feet flat on the floor. The ball should be covering most of your back but ensure it is supporting your lower back. Now cross your arms over your chest and begin to raise yourself up from the waist. Concentrate on contracting your abdominal muscles as you crunch forward.

Don’t aim to reach a full sitting position, simply aimed to raise yourself a minimum of 45° up from the lying position. The ball provides you with great support, but because the ball can move your core muscles are engaged even more than a regular sit up to keep the balance and controlled.

Obviously these are just a few exercises that you can do with one of these big rubber balls. However there are loads more that you can do, so we really recommend purchasing one of these workout balls. They’re not very expensive but they are incredibly useful!

Is it me or is toning a really funny word? Anyway, I digress… Loads of you ladies out there want to know how to tone up your buttocks, tone up your legs or tone up your arms. And of course you have to tone UP, not DOWN – no no no that would be a bad thing – UP it is all the way! Well hopefully this women’s toning workout routine post will help you out.

First of all you want to get firm, not big so you have to make sure you do the right exercises. There are loads of websites out there and even personal trainers that are trying to make women look just like men. I mean seriously who wants to look at a woman and see a man’s physique? Nobody, right?

All the guys want to see a firm feminine physique and all the ladies want a firm feminine physique, so this is how you do it.

My recommendation is to get down and funky with loads of bodyweight exercises, throw in some cardio and of course include some white dumbbell exercises.

Best of all with this type of routine the most about of equipment you’re going to need is a set of dumbbells and a bench. If you head to your local gym then you are going to find loads of dumbbells and loads of benches that you can use. However if you want to workout at home and it really doesn’t cost that much for a set of dumbbells and a good bench.

In fact I reckon you could probably buy all the equipment you need for under $100.

So what type of exercises are good for you?

A great place to start is with compound exercises. This is where you do to separate exercises consecutively, but they both target different muscle groups. This allows each muscle group to rest what you work on the other muscle group.

A great example of this would be to do some simple bodyweight squats, say 15 reps, followed by a set of stomach crunches whilst lying on a Swiss gym ball – 10 to 15 reps would be great.

You could then repeat each set three times and all of this would be complete in around five minutes, but you will have worked out your hamstring muscles quadricep muscles, buttocks and of course your abdominal muscles.

Now thats timesaving and a great workout.

For your upper body you could follow the same method. Try alternating between push-ups that will work out your triceps and chest with some dumbbell bicep curls which work the front pair of bicep muscles on each arm.

Obviously there are hundreds of different exercises you can do and hundreds of different combinations for these compound workouts. Whatever routine you eventually choose the use of your own bodyweight and/or white dumbbell waits will result in a firm, toned and feminine physique.

Perfect!

A great program I often recommend uses exactly this principle of a simple set of dumbbells and one bench. Crazy results, check it out here – Toning Routine

Although ripped, chiselled and etched-in abs are desired mostly by men, most women still want a

Video For You!

firm, defined and toned stomach. Although it is generally easier for women to achieve a toned stomach as compared to men, particularly because they store fat in other areas of the body, achieving a toned stomach still requires some discipline and hard work.

Below are some tips that can give you great results but if you are really serious about getting that ‘tummy’ in shape then you are best checking out this resource – Click Here for a Toned Stomach - There’s a mens version and a womens version so make sure you hit the right one as there’s a VIDEO specifically for the girls! Kinda funny but really eye opening!  

Here is some helpful information on how to get your stomach toned:

• Eliminate fat. One of the main hindrances to achieving a flat, toned stomach is a layer of fat permanently resting above it. In order to help eliminate this fat, you need to modify your diet by knowing which foods are good for your cause and which foods are bad for it. Foods that contribute to the layer of fat on one’s stomach are include high fat foods such as butter and cream, and fried foods such as fried chicken or French fries. Foods high in sugar such as pastries, sodas and cakes also contribute to one’s layer of fat on the stomach. On the other hand, foods that help in eliminating one’s layer of fat on the stomach include fish, white meats and green, leafy vegetables. As for foods high in sodium, they do not necessarily add to the fat in one’s belly area but they add water; this means that eating too much foods high in sodium could cause one to bloat in that area, giving the same visual effect. Luckily however, bloating is much easier to remove than fat.

• Do some sit-ups. Although most people know that a sit-up is one of the main moves to achieving a toned stomach, very few actually know how to execute a sit-up properly. First, one must find a flat, levelled surface to lie down on. Facing upwards, keep your knees bent at a comfortable position and place your fingertips behind your ears. Your elbows should be perfectly in line with your body and your gaze should be set straight upwards. In one smooth, fluid motion, raise your torso up to an upright sitting position. On your way up, make sure that your elbows remain inline and your feet remain firmly planted on the floor. When you are done, slowly lower yourself back to your original position and repeat. If done properly, the sit-ups will help tone the main are of your midsection.

• Do some V-ups. While a sit-up will tone the main area of your midsection, it will not cover the lower portion of your stomach or the area right above the buttons of your favourite low-waist jeans. A V-up on the other hand, can take care of the job. First, lie face-up on a flat, levelled surface. Straighten your arms right above the top of your head and stretch out your feet below you so that your entire body forms one straight line. In one smooth movement, simultaneously lift your torso and legs as if you are trying to touch your feet in midair. When you are done, lower your body back to starting position and repeat.
If you are interested in getting more than just a toned stomach, refer to the article entitled “How to Get Ripped Abs for Women.”

Click the following link for that ‘weird’ video – Tone Your Stomach

Today, ripped abs are a sign of extreme discipline, hard work and power; just as men are not the only ones who can possess those characteristics, men are also not the only ones who can possess abs. For women interested in getting ripped, chiselled abs, here are 5 exercises to target the muscles of your core:

1. The Plank
On a flat, levelled surface, lie face-down on the floor. Get yourself into a standard push-up position by pushing up on your toes but bend your elbows and rest your weight on your forearms instead of your hands. Adjust your body so that it forms a straight line from your shoulders down to your ankles and let your head hang at a comfortable angle. Brace your core by flexing the muscles there in order to support the weight of the rest of your body. While breathing deeply, hold this position for at least 30 seconds then slowly lower yourself back down. Though hardly any movement is involved in doing this core exercise, it is among the most popular and most effective.

2. The Side Plank
On a flat, levelled surface, lie down on your right side with your right arm bent and supporting you; keeping both legs straight and stacked up on each other, slowly lift yourself up so that only your right forearm and the right side of your foot are touching the floor. Place your left hand on your hip while keeping your hips pushed and in-line with the rest of your body. Hold this position for at least 30 seconds then lower yourself down slowly. When you are finished with one side, turn your body around and do it on the left side. The side plank is good for targeting the sides of one’s midsection, also known as the obliques. If done properly, the side plank can not only help you get ripped abs but also a deeper curve along your waistline.

3. The Russian Twist
On a flat, levelled surface, lie down with your knees bent and your feet planted firmly on the ground. Hold out your arms straight in front of you, keeping your palms together and facing each other. While still keeping your feet flat on the floor, slowly lower your torso down to about a 45 degree angle away from the floor. Contracting your core muscles, move your arms to your right side as far as possible, rotating your entire torso as you do it. Once you have reached your farthest point, move slowly back to the centre of your body then do the same on the left side. Do 8 counts for each side.

Be sure to keep your back straight and your eyes looking the same direction as your head throughout the entire exercise. The Russian twist is an excellent core exercise because it targets all areas of one’s midsection; while the twisting motion covers the middle area and the obliques the inclined torso position covers the lower area beneath the belly button.

If you are interested in getting more information on how to work on your stomach and midsection, refer to the article entitled “How to Tone Your Stomach for Females.”

Every year, there is one single season that gets everybody putting on their best workout gear, scrambling to the gym and pushing aside the option for dessert— without a doubt, that season is none other than summer. With its hot, sunny days on the beach, it calls for attire that leaves little to the imagination; short shorts, billowy tops and of course, tiny bikinis.

For those worried about that extra bulge or that protruding pinch, here are a few tips to help you get fit for the summer:

• Join a workout program.
Although going to the gym is still considered an effective way to lose weight and get fit, there are newer, more exciting methods that have now become available. Instead of the boring workout routines, weight lifting repetitions and treadmill sessions, you can try out belly dancing classes, yoga or even some martial arts. These days, the concept of losing weight has been combined with having fun and becoming a more developed person—if one is to spend such a great portion of one’s life getting fit, why not do it and learn something new at the same time?

Doing new, fun and exciting activities will also keep one constantly motivated and constantly challenged. If you can find something rigorously active and personally enjoyable, you might find that losing weight and getting fit will turn out to be easier than expected.

• Get a friend to join you.
No matter what challenging experience one is hoping to get through, having someone go through it with you always makes things easier. By getting a friend to join you, the difficulties and obstacles of getting fit will be a weight shared by two instead of just one. Before getting on your mission, sit down with your friend and discuss your goals. Talk about which areas each one might need more support on and which areas each one can give support on. Make a promise to be honest to each other when it comes to matters of weight loss and weight gain, eating habits and workout mentalities.

Sometimes, all you need is a little reminder and a little push every now and then to help you get to your goal. Have a good friend by your side and you are sure to make it through every step of the way.

• Create a fitness journal.
Studies have shown that those who kept a fitness journal while on their missions to lose weight actually lost more pounds than those who did not. A fitness journal is simply a logbook of your daily physical and nutritional doings such as what exercises you did for the day and what foods or beverages you consumed. Though this may not seem effective at first, seeing one’s physical and nutritional habits in writing and in retrospect helps make one more aware of one’s fitness habits.

Through a fitness journal, one will be able to pinpoint which habits are against one’s cause and need to be eliminated; for example, the fitness journal can reveal whether or not one is taking in more calories than necessary and during which times of the day most of these calories are consumed. By simply taking note and logging in, the fitness journal can be the one tool to help you turn your fitness life around. 

For a step-by-step guide on how to help you get that perfect bikini-body you will need, refer to the article entitled How to Do a Bikini Body Workout Routine

Buy a Workout Program for Women–What to Look For

With the continuously demanding standards for thinness and beauty, women are constantly trying to get their bodies into the best size and shape possible. While gym memberships are slowly becoming old news, workout programs are becoming more and more popular. With all the different options available, however, how is one to know which work out programs are actually effective and which are not?

The answer to this question lies in three specific criteria that, if present, are sure to slim down, tone up and make-over one’s figure. A good workout program should have:

1. A cardio program – Cardio is probably the most basic and most well-loved form of exercises. Pertaining to the cardiovascular organ or the heart, cardio exercises aim to get your heart pumping faster so that fat can begin to burn. Without a good cardio workout to get your body warmed up and ready, burning calories and losing weight becomes much slower.

Common cardio workouts include jogging, dancing and aerobics. A good workout program would be incomplete without a good cardio program to jump-start your body into burning energy and fat, bringing you a little bit closer to having the body that you want.

2. A weight lifting plan – What a number of women do not know is that weight lifting is actually not just for men who want larger biceps. In fact, research has shown that weight lifting is the single most effective way to lose weight and tone up one’s body. Lifting weights is said to be one of the most valuable forms of exercise because not only will it help you lose up to 40% more fat, but it will also keep you burning calories long after you have finished your workout.

The trick to lifting weights properly mostly depends on the weight of the dumbbells you will be using and the amount of repetitions you will be doing. Basically, if you are looking to lose weight and slim down, you should be lifting 2-3 pound dumbbells at high repetition sets; on the other hand, if you are looking to build mass and muscle, you should be lifting about 6-7 pound dumbbells at low repetition sets.

A good workout program should teach you how to value the importance of weight lifting as well as instruct you on the specific moves and exercises to help you target what you are interested in working on.

3. Nutrition advice – No matter how much exercise one does, if it is not complemented with the proper nutritional plan, one will not lose weight. The reason for this is that weight loss occurs when the amount of energy expelled is less than the amount of energy taken in or consumed. This means that if you are eating more than you are burning, you will either gain weight or maintain the weight you have now, both of which do not comply with the goal of losing weight.

 If you are interested in losing weight, you have to make the commitment to adjust your diet. Switching over from packaged and preserved foods, for example, to organic and natural alternatives can make a big difference. Giving up sugary sodas and replacing them with good old water can also make a great impact. Sometimes, small adjustments and sacrifices are all it takes to achieve the body that you want.

Welcome to Good Gym Exercises for Pregnant Women. Before I go any further I must recommend that you speak to your Doctor and Midwife before you take part in any vigorous activity whilst pregnant – always seek professional medical advice first!

If you are an expecting mother and you want to deliver your baby safely, you should watch your diet and be fit. If you are worrying that hitting the gym can be dangerous for a pregnant woman, you should be aware of the benefits of gym exercises for pregnant women. The first thing to do is to consult your obstetrician-gynecologist to determine which gym exercises would be safe for you, and the intensity and repetitions you would have to do.

Also inform your trainer of your situation. if there are prenatal sessions in your gym, it would be better to sign up for it, because you are sure that exercises are specially modified for pregnant women, and you will also get to meet other expecting mothers and share experiences with them. However, if your gym does not offer prenatal sessions, here are some recommended gym exercises for pregnant women:

• Treadmill walking – pregnant women encounter many issues such as cramps and joint pains. Giving your legs time to get busy will ease these problems. Just remember to lessen the intensity of your exercises and increase the number of reps. Don’t burn yourself out. Your goal is to keep fit, and not to push yourself to the limits. Avoid falls by holding the handle bars.

• Kegel exercises – this type of exercise strengthens your pelvic muscles, and this would help you ease your labor and fast recovery of pelvic organs after child birth. You can use devices to do these kegel exercises such as vaginal barbells and rubber resistance balls. At first, you would need a kegel instructor to guide you on how to hit those PC muscles.

• Swimming – if you already know how to swim, then this would be a good exercise for you. If your gym has a pool, then try it. You don’t need to be concerned of how big your belly is. Most of your body parts are working while you are swimming and swimming is a very good cardiovascular exercise. You can do this for about four times a week, or as recommended by your attending ob-gyne.
 
• Yoga – this type of workout will help you relax and also strengthen particular areas of the body concerned with childbirth. There are some gyms which offer yoga classes specially for pregnant women.

To be more specific, you can organize a program for a week’s gym sessions. It is best to do this alongside your instruction with the approval of your ob-gyne. For example, for Monday, you can do exercises for your upper chest and arms, (cable crossovers, and dumbbell weight training). Choose a dumbbell with a weight appropriate for pregnant women. On Tuesday, you can walk on a treadmill for about 20 minutes or more. The following day, you can take yoga classes (take note that not all yoga exercises are applicable to pregnant women). On Thursday, you can do a cardio exercise such as swimming, or using a cardio exercise machine. Choose a machine which is comfortable to use. On Friday, you can target other body parts for lightweight training and exercise, such as lateral pull downs, and presses. Be sure that each exercise would be safe for you.

Things to Avoid:
Squats – this would have a negative impact to your placenta
Lying on your back for long periods of time – this can cause back aches
Slippery floors – this increases the risk of falling or slipping, wear non slippery footwear

Precautions:
If you don’t feel comfortable in doing a certain exercise, don’t do it. You may suffer an injury if you continue.

Have you read my wifes story? Maybe this will inspire you to remain fit and healthy after you have given birth – Workout Routines For Women

Also check out this post here that teaches you how to get great legs – Slim Legs Exercise

Welcome to my post Top Fitness Tips For Women, its been a while since I posted on here and Rich has been having all the fun so I thought I’d get writing and give you some cool info! Check it out:

Fitness is a choice for an individual. It’s either you strive to become healthier as possible or you just ignore the importance of taking care of your body. It’s no surprise how many women would like to become as fit as possible. With a lot of magazines, billboards, films, TV shows and other forms of media showcasing females having great, sculpted and heavenly bodies, many others tend to feel the need to have those near-perfect bodies as well.

 If you are indeed searching for those top fitness tips for women that can help you improve your overall health and get the body you want, here are five useful tips that you can implement today:

 Fitness Tip 1: Information

Yes! Information is crucial. You can’t just do fitness training and exercises and all that without having enough knowledge on how to do things right. You have to keep in mind that one of the reasons why some women fail to become healthy is because of either lack of information or misinformation. Before you step onto the treadmill or start scheduling your jogging routines, you have to gather the right information first and go from there. This is why many would hire fitness trainers. One particular useful detail that you should learn if you haven’t learned it yet is that females have different fitness needs compared to males. You need to understand that as your initial fitness tip.

 Fitness Tip 2: Abdominal Exercises

Now onto the workouts: many women are targeting their midsections right off the bat when fitness comes to mind. If you think that this is your priority as well, then you need abdominal exercises. Who doesn’t want nice abs anyway? A simple round of sit-ups every morning is a good fitness jumpstart for a woman. You can then proceed to do other exercise routines designed to help you lose belly fat and contribute to your overall fitness as well.

 Fitness Tip 3: Cardio Training

Remember that your very goal here is to become fit not just lose belly fat. So throwing in some cardiovascular exercises in your workout plan is nothing but a good move. Your heart is pretty important and you can take care of it by improving your cardiovascular endurance. If you have hired a fitness trainer, that person can help you out. But cardio training isn’t rocket science so you can pretty much pull it off as long as you follow the necessary instruction and tips carefully.

 Fitness Tip 4: Strength Training

While you’re at it, why don’t you add some strength training too? Several women are afraid of including strength training techniques in their workout regimen because they think they will develop bulks of muscles afterwards and they don’t want that. Going back to our first fitness tip, this is one example of either lacking or pure misinformation. The reason why men tend to have bulky muscles easily is because they have enough testosterone in them for that to happen. Women, on the other hand, don’t and that’s why if you’re female, you will find it hard to gain muscles like that of men even after doing strength training most of the time, unless you load up on steroids or some testosterone supplements. You have to understand that you need strength training once in a while to develop your stamina and tone (not build) your muscles.

 Fitness Tip 5: Proper Diet

All those training and exercises will be useless if you don’t switch your diet to a better or healthier one. This fifth fitness tip focuses on what you should and should not eat. Perhaps you already know that proper diet and regular exercise go hand in hand in helping you not only lose weight but also become more fit than ever. Eliminate sweets and junk foods and consume more organic foods including fruits and vegetables and some types of unprocessed meat products.

 More Fitness Tips:

In addition to those fitness tips, keep in mind that you should not be targeting physical fitness alone. Prioritize also your mental and emotional strength and fitness. Great amount of focus on your part is important too in trying to become fit and staying that way.

Oh and before I go – someone really liked our post about slim legs exercise ‘cos they made a video about it and posted it to youtube! Thanks to the owner of this, it looks cool!

Help! I need to tone my body fast! Now that is an e-mail that I get at least once a week. Women are absolutely crying for help because they need results and they need them now. Is this realistic? Can you tone up quickly? Where do you begin? What routines should you follow?

Well you will be glad to know that you can tone up very fast.

But you are going to have to work very hard.

After all you are wanting to get the same results in a very short amount of time, so you are going to have to cram in a lot of work in that short amount of space too. Now before I go any further I have to mention 2 things. Firstly before making any type of radical changes to your diet or your exercise routine you have to consult your Doctor. Secondly you will never get the same results as if you workout and tone up over a long period of time. Time really helps.

But if you haven’t got a lot of time then there are 2 things that you should do. Actually I should say there are 3.

You have to diet.

You have to do some cardio workouts

You have to do some anaerobic exercise, ie: weight training.

Now, the diet doesn’t have to be totally crazy – you don’t have to starve yourself to get quick results. In fact starving yourself actually makes you put on weight because your body doesn’t know when it’s going to eat again (it goes into famine mode) and it therefore stores everything you eat as fat!

So you have to go on a sensible diet and if you choose this one you can make a real difference in 7 days! Click Here For a Real Diet With Fast Results.

If you couple your new diet regime with some good exercise then you’re going to tone up too. Firstly cardio is crucial to kickstart your metabolism – this means you will burn more calories and more fat.

If you lose body fat, you burn off that outer layer of flesh that’s hiding your muscles! Some people call it ‘ripping’ – but for women you get ultra toned!

In your exercise program you have to incorporate some light weight training into your schedule. Again you will be amazed how quick you can carve out some elegant, toned muscle that gives you a slim, sexy, Hollywood toned look!

You don’t have to use heavy weight as we don’t want to increase muscle size….we want to increase muscle tone. So light weights and even exercises that just use your bodyweight are perfect, such as lunges for your legs and push ups for upper body and the bingo wings on the back of the arm (triceps).

For this part of your program you have to try this – Click Here.

 So to recap, you need to exercise and diet if you are screaming – I Need To Tone My Body Fast.

If you are serious, get This Diet and join it with This Workout Program

Hope this helps!

Hmmm….the Best Womens Workout Program……What is the best? Which one shold you choose? What should you focus on? Diet? Weights? Cardio? DVD’s? Books? It seems like theres a huge amount of options to choose from and is that the problem?

Most people dont know where to begin, they dont know what routines to follow and therefor we all search for the best, right? Looking for that one answer that will transform our bodies, change the way we look, shed the extra pounds and get us in shape.

Well let me tell you that there isn’t a BEST workout, nor is there a BEST diet nor is there a BEST exercise to answer all of our problems. You see it all starts with us and sticking to one good quality workout, routine and diet.

Nutrition and Exercise

Lets imagine getting rid of all of the junk food and tinned fast foods that have a shelf life of 2 or 3 years and replacing them with fresh fruits and vegetables, maybe some organic meat. Now imagine eating the right amount of carbohydrates, fibre, good fats and protein at every meal.

Mix that up with regular cardio workouts that blast your lung capacity and heart rate, pumping that amazing nutrition all around your body. The fat and calories begin to drop off.

Finally top it all off with some toning exercises invloving light weights or exercises that use our own bodyweight to build lean, feminine muscle. More muscle mass means less places that fat can even exist. More muscle burms even more calories not only when you workout but 24 hours a day.

The Result = The Best Workout you Can Have!

Do you see how its not one particualr workout or one particular diet, its simply a combination of good quality nutrition and good quality exercise. That what gives you the best and of course the best results.

Now did you know you can go to somewhere like YouTube and find all of the best diets and all of the best exercises you could ever want?  Its true, you could put together a full diet to lose weight and a full set of exercises for either the gym or home or both. Whatever kind of results you want you can get them from the internet.

OK sure it might take you a while but it can be done – there’s a wealth of information right at your fingertips. All the pro’s do there own research through a wealth of knowledge and experience and of course through the good old internet.

If you want it all done for you then yes, there are some great programs – just check out Rusty Moore’s program. You can see a clickable banner to your right and it will take you right there!