Strength training is no longer exclusive to men; it is increasingly becoming an effective way for women to pursue a better self. Today, let’s explore four golden exercises for women’s home strength training and embark on your journey of transformation.
1. Strength Training: A New Choice for Women
It can effectively enhance the strength of the legs and the firmness of the buttocks. Perform 15 repetitions each, repeat 2 – 3 sets. You will feel the wonderful changes in your legs and buttocks. When doing Bulgarian squats, don’t be careless. Control the speed, maintain balance, pay attention to the knee position, keep the core tight, and use appropriate weight. If the stance distance is incorrect, you can find a suitable stance distance through specific methods.
If the center of gravity shifts to the rear leg, place more than 90% of the weight on the front foot. If the front leg turns inward, you can relax the knee at the starting position and actively open the hip to the side. Russian Twist – Build Tight Core Muscles. The Russian twist seems simple but contains great power. Sit on a yoga mat, with knees slightly bent and heels slightly raised. The fulcrum of the whole body is the buttocks. Keep the angle between the upper body and the ground at 45 degrees. Keep the back straight throughout. Place hands on the chest and rotate left and right. In this process, you will feel the strong contraction of the core muscles. The Russian twist mainly exercises the core muscles, especially the abdominal muscles and oblique muscles. Persist for 30 seconds and repeat 2 – 3 sets. You will find your abdomen flatter and your waist circumference gradually shrinking. When doing the Russian twist, also pay attention to some common problems. If there is back pain, find the feeling of contracting and tightening the rectus abdominis muscle before the movement and relax the back muscles. If there is dizziness caused by holding breath, keep breathing smoothly. Beginners can do it empty-handed and look at their hands. After the core is improved, the feet can be lifted off or touch the ground lightly, and all the fulcrums are concentrated on the buttocks. Single-Leg Hip Bridge – Enhance Buttocks and Core Strength. The single-leg hip bridge is a challenging movement. Lie on your back, with hands on both sides of the body. Bend knees and step on the ground firmly with both legs. Lift one leg. When exhaling, contract the buttocks on the stepping side and lift the hips. This movement is like a bridge connecting your beauty and confidence. The single-leg hip bridge mainly exercises the buttocks, the back of the thighs and the core muscles. Perform 15 repetitions each, repeat 2 – 3 sets. You will feel your buttocks more perky and your core strength is constantly increasing. When doing the single-leg hip bridge, keep the body stable, lift the hips and straighten the hips, bend knees and bring the feet close to the buttocks. Put hands on both sides of the body but don’t borrow strength. Use the healthy side leg to support and ensure that the hips are lifted high enough and a straight line is formed between the back and the buttocks. Strength training achieves a better self. Female home strength training is not only an exercise method but also an attitude towards life. It allows you to find your own time and space in a busy life to challenge yourself and pursue a better self.When you see your body changing bit by bit, the joy and sense of accomplishment are indescribable. You will find yourself becoming more confident, more energetic, and more passionate about life. Don’t be afraid of strength training. Take the first brave step. Choose those four golden actions and create an exclusive fitness space for yourself at home. Let’s use strength training together to shape a strong self and achieve a better version of ourselves.