Gym Exercises for Women

FitnessVigil Staff Nov 25, 2018
You have lately started going to the gym, and you want to know what the right workout is. Enlisted are some easy gym exercises which work best.
One does not have to spend a number of hours at the gym everyday. It is important that one chooses the right workout to be done at the gym. Not only will you be able to finish your workout faster, but you will also get better results.
It is important to note that although all exercises do give results, there are some which are better than the others, for they target multiple muscle groups.

Cardio

No workout is complete without cardiovascular exercises. The intensity and duration of cardio will determine the number of calories burnt. You can choose to step on the treadmill, and have a brisk walk for 8 to 10 minutes.
You can also opt for elliptical machine workout. This can be done for 8 to 10 minutes as well. If your gym has a stepper, then you may want to opt for a stepper. It will add to the number of calories burnt.
If you have knee problems, then you may want to try a stationary cycle. You can also make use of the rowing machine. It is said, that rowing machine burns upto 50% more fat as compared to cycling.
When you get used to these exercises, you can increase the intensity. You can increase the intensity, either by increasing the incline or the speed. Gradually, over a period of time, you can increase the duration as well.

Weight Training

If you wish to tone your muscles, then weight training is the answer. You can either opt for free weights, or use weight machines. To increase the intensity, make sure you hold the position for a couple of seconds, before you release.

Arms

No woman wants to show off flabby arms. At the same time, arms are a difficult body part of tone and shed flab. However, if one is consistent, then reaching the goal is not a difficult task. Every arm workout consists of bicep, tricep, and shoulder exercises.

Chest

If you are battling a sagging bust line, then no amount of anti-wrinkle creams will be able to fix the problem. The best option is to do the chest exercises regularly. They improve posture and strengthen the shoulder muscles as well.
Some of the chest workouts to be included are: 
  • Push Ups
  • Bench Press
  • Dumbbell Fly
  • Chin Ups
  • Pec Dec

Back

There are different workouts for the upper back, middle back, and lower back. One can make use of barbell or dumbbell to train back muscles and to improve posture, and prevent injuries as well. Lat pulldown, pull ups, etc., are included under back exercises.

Legs

Legs and thighs are a problem area for most women. However, there are numerous leg workouts, which can be used to tackle the problem. Squats, lunges, etc., are compound exercises, which help in working the buttocks along with the thighs and legs.

Abs

Like the thighs, a lot of women are seen fighting abdominal fat. Abdominal workouts not only help you tone your ab muscles, but they will also be of help to strengthen the core muscles.
There are numerous exercises for the lower and upper abs. Do not forget to include the oblique exercises for women to work your love handles.
Make sure you do not forget to warm up before the workout. If you do not warm up, chances are that you will injure yourself. There are a number of yoga exercises, which you can include in your gym workout as well.
DisclaimerThe information given is solely for educating the reader. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.