Geschatte leestijd: 4 minutenWhen as a woman you’re looking for a perfect workout that meets your personal wishes and needs, this can still be quite challenging. You can compare it to the search for the perfect man, the perfect restaurant, or the perfect little black dress, it remains a challenge. You have to try different exercises to find the right one, and sometimes you have to combine exercises to achieve your personal goal. In addition, creating a perfect body also requires a lot of patience; your perseverance is put to the test. Because you don’t always achieve results as quickly as you would like.
Fitness for women
Women need different fitness exercises than men, as women not only have a different build, but they also usually pursue different goals with fitness. However, most fitness exercises are designed by men for men. Men often prefer short thick muscle bundles, while women prefer slimmer, firmer muscles that don’t necessarily make them very broad.
Buttocks, legs, abdomen
The three B’s: buttocks, legs, and abdomen are the areas where most women are most dissatisfied. To address these problem areas, it’s important to apply the right training. A variety of different exercises per problem area is recommended for optimal results.
Fitness exercises for women
Training buttocks
Actually, all women want tight buttocks. It’s a bit of a weird muscle to train because you never really use it separately, but there are plenty of exercises that quickly contribute to a tight set of buttocks. Alternate the exercises for the right result.
Plié Squats
Stand straight. Place your legs as far apart as possible and point your feet as far out as possible. Now squat down until you can’t go any further, then come back up. You can perform this exercise quickly in succession.
Lunges
Lunges are brilliant buttock exercises, with a lunge you quickly train your buttocks to be tight. With lunges, take a step forward with one leg, slowly kneel up and down with one knee but make sure you don’t touch the ground. Then slowly rise again, alternating legs each time to train both buttocks and thighs.
Scissors
Lie on your side and keep your body as straight as possible, support your head with your hand. Lift your free leg as high as possible and tighten your buttock muscles. Try to hold this position for 10 seconds. First train one leg a few times and then switch sides.
Training legs
Training your legs is important to create slim legs, build muscles, and combat cellulite. Many women find it difficult to train their legs effectively. However, there are several exercises that are easy to perform and deliver quick results.
Squats
You can train your leg muscles by performing squats. With a good deep squat, you train not only your buttocks but also your thighs. Perform squats by placing your feet shoulder-width apart, keeping your back and face straight, and then slowly squatting down. Make sure you squat until you really make a 90-degree bend for the best result.
Running
The most obvious exercise for slim and muscular legs is regular running. It is not important here how fast you run, but rather the buildup of distances contributes to muscle building.
Side lunges
You can also train your legs well by performing side lunges. With a side lunge, you train your calves and thighs. Stand up straight, let one leg kneel through your knee, and stretch the other leg completely. Hold your knee bent for a few seconds before you rise again, train the legs alternately.
Training abdomen
To get rid of your ‘love handles’ or your belly, it’s good to do abdominal exercises. By alternating different abdominal exercises and persevering, you achieve the right result!
Crunches
With crunches, you train the upper abdominal muscles. Lie on your back, knees bent, and place your feet flat on the ground. Place your hands lightly on the back of your head and then lift your upper body slightly upward with your face towards the ceiling. Hold this position for 1 to 2 seconds and then slowly lower back down. Make sure you don’t lift your head with your hands but lift yourself up with the strength from your abdominal muscles.
Side crunches
Side crunches are the same exercise as regular ‘crunches’. Only, instead of placing your legs with bent knees, place them diagonally to one side. With this, you train your oblique abdominal muscles. Alternate sides every 10 crunches.
Leg raises
Leg raises are ideal for training your lower abdominal muscles. Lie on your back, support your head with your fingertips. Keep your legs straight in the air and lift your upper body (10 cm) upward. Hold this for 1 to 2 seconds and then slowly lower down again. It’s important to try to persevere, try doing 10 in a row first and then build it up.
‘Chicken wings’
Many women have problems with their ‘chicken wings’, their flabby triceps. If you train your triceps, they become firmer and you gain more strength in your arms. Training your triceps is quite difficult, much more difficult than training your biceps (upper part of your arms), but it’s certainly not impossible. Support with two hands on the edge of a chair or table that is sturdy. Your back is facing the chair/table and your feet are standing together half a meter from the table. Bend through your elbows, keep your back straight, and then slowly rise again. Gradually move your feet further from the table to make the training harder.
