These simple and easy exercises are a must for all girls. Whether you are new to exercise or ridiculously athletic, these exercises are specifically conditioned for toning and strengthening girls’ bodies. The aims of these exercises are to work your core, help develop a lean physique and improve muscle strength.
Plank
No, we aren’t talking about that weird internet craze. The plank is one of the best exercises for girls as it tightens our core muscles. These muscles are essential for good posture, supporting the spine and improving balance and stability. A strengthened core is also key to a lean, flat stomach.
The basic plank involves you using your arms to raise yourself off the floor and holding your body straight and rigid…like a plank. If you start by positioning yourself on your elbows and knees, lock your hands together and slowly straighten your legs and raise your body. Your feet should be hip-distance apart and most importantly, ensure your back is straight. Hold this position for 45-60 seconds and then relax. Increase the time as you get stronger.
Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and small intenstine. These are easy, discreet exercises that you can really do at any time of the day. Start by lying on your back and tightening your pelvic floor muscles, hold this position for 5-10 seconds and then relax for a further 5-10 seconds, and then repeat. These should be done 3 times a day.
Squats
Squat exercises are one of the best things you can do to tone your bum, hips and thighs, and so it would seem, the areas that girls often are most concerned with. Begin by standing with your legs slightly wider than shoulder width apart and your toes pointed outwards. Sink into a squatting position, making sure to keep your head up and your back straight. Keep your knees pressed outwards over your toes but be careful not to lock your knees with each squat. Return to a standing position. Squeezing your glutes throughout this exercise increases its effectiveness. Repeat these steps 8-12 times.
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Single-Leg Deadlift
This is another great exercise for your glutes and working the entire core. Start by standing on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor. Bend forward at your hips, and slowly lower your body as far as you can. Hold this position for a few seconds and then slowly push your body back to the starting position. Keep both your core and glutes engaged for the entire movement.
Cardio Intervals
Incorporating a series of low to high intensity workouts into your exercise regime can give the most effective results in terms of toning and calorie burning. If you look at this form of exercise as short periods of work followed by rest, it becomes a lot easier. Whatever form of cardio you choose (whether that be running, elliptical, jump rope etc.) Repeat the following pattern 10 times: 3 minutes at 50% of your maximum effort. Followed by 20 seconds at 75% of your maximum effort. Finally, 10 seconds at your absolute maximum. However, be sure not to completely exert yourself! Take this exercise slowly and be sure to get plenty of rest in between circuits.
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