Russian twist

This excellent exercise works on the abs and obliques leading to a more robust upper body. Toughening and tightening the upper body aids in activities which require torso rotation in performing tasks such as golf and swimming. Being a muscle strengthening exercise, it means it builds up bone density which is ideal for those women suffering from calcium deficiency. It is to be performed around 3-5 times a week.

training exercises

Squat

Performing squat exercises work on the quads, hamstring, inner and outer thighs, core and glutes. This exercise involves using many muscles at once ending up burning plenty of calories and is incredibly functional as it mimics basic and daily movements like standing up, climbing the stairs or lifting something heavy off the ground. It is to be performed 3-4 times a week for ideal results.

Dumbbell pullover

This exercise works on the chest, back, rear deltoids, abs, and triceps. Performing such activity will help you score a stronger upper body needed for better posture and balance. It is hugely beneficial to those women who suffer from or at risk of developing a muscular imbalance, particularly those who tend to carry a child at the hips. Thrice in a week is ideal.

training exercises

Plank

This powerful exercise works on the core, abs, lower back and obliques to sculpt and strengthen them. It is a great tummy burner and consistent performance of 2-3 times a week is bound to earn you a flat tummy.

Bikram half moon

This exercise works on the core, butt, thighs, hips, chest, and trapezius. Doing this pose every day will enable a more flexible spine while alleviating back pain, stiff shoulders and scoliosis. Moreover, it helps tone the stomach, buttocks, and thighs.

Downward facing dog

This exercise concentrates on the deltoids, triceps, spine, hamstring, glutes, and calves. Since it is an inverted strengthening position, it stretches the calves, hamstring, glutes, and spine and improves blood circulation as well. For rapid results, it is to be performed every day.

Push up

The push up is a great and yet overlooked exercise that works on the chest, shoulders, triceps, and core. When performed correctly it not only targets the chest and triceps but upper back and shoulders as well. An added benefit is core strengthening and enhanced torso stability. Push-ups are to be performed every day.

training exercises

Reverse Plank

Reverse plank is an excellent exercise that targets the abs, glutes, hamstring, and back. This exercise isolates and strengthens the glutes and hamstring making it particularly beneficial for runners. It can improve posture as well. Being a weight-bearing exercise, it helps to build bone density, crucial in fighting osteoporosis. It should be performed thrice a week.