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11 Flares 11 Flares Not all body types are created equal! These different workout routines for women will show you how to get in shape and accentuate all your feminine features. For each workout, start with a 20-minute cardio. This can be jump rope, elliptical, treadmill, or running. This gets your blood flowing, heart beating, and body sweating. Then perform 3 sets of 15 reps for each exercise, taking a 40-60 second break in between. Lunge with Weights Start with your feet hip-width apart. Hold your dumbbells at your shoulders like your flexing your muscles, showing off how strong you are. Take a with your right leg, lower your body, and knees bent at 90-degree angles. Then press with your right foot until you’re in a standing position. Then continue with your left leg. Repeat this until you have done 15 on each leg. Tones: Butt, Thighs, Shoulders Glute Bridges Lay on your back, feet flat on the ground, legs hip-width apart. Using your core muscles lift off the floor until your bodybecomes a straight line from knees to shoulders. Squeeze your glutes as hard as you possibly can and hold for two seconds before lowering to the ground. This can also be done with an exercise ball by placing your feet on the center of the ball. Tones: Butt, Abs, Thighs Tricep Dip with Raised Knees Find a bench or hard surface that is raised off the ground. Sit down on the edge, feet flat on the ground, and knees bent at 90-degree angles. Put your hands on each side of your butt and grasp the surface. Walk your feet out a little but forward and lift your self an inch or two up. Then dip your butt towards the ground, making sure your elbows are pointed straight back. At the same time, use your abs and pull your right knee to your chest. Use your arms, not lower body, to pull yourself to the starting position. Do 15 for each leg. Tones: Tricep, Shoulders, Upper back, Thighs, Abs Scissor Jumps Start with your right leg forward and left leg extended behind you. Move into lunge position.Place your arms straight out or to the sides. Jump and switch legs in the air and when your back knee comes near the ground jump again.  Tones: Butt, Thighs, and raises heart rate to burn more calories Overhead Press with Squat Grab a set of dumbbells, stand with feet slightly more than hip-width apart and toes pointing out. Have your weights in front of your shoulders, elbows in front of your chest, palms facing in. Move into squat position and be aware that your knees are not extending over your toes. While moving into start position bring one arm directly overhead. Immediately lower into squat position pulling your arm down. Then repeat each arm 15 times. Tones: Butt, Thighs, Core, Shoulders, Triceps Plank There are many different types of planks you can do! If you want to do an original, assume plank position and hold for one minute. If you are feeling adventurous then try out these and find one that you love. Tones: Arms, Shoulders, Abs, Butt Stacked Pushup You will need a yogablock or thick book or aerobic step with no risers. Get into push up position with one hand on the block, book, or step. Move into a push up. Repeat this 5 times. Then switch arms and repeat 5 times. Then both arms, with your hands crossed at the wrist, on the block, book, or step and repeat 5 times. Tones: Triceps, Core, Chest, Shoulders Dumbbell Pullovers Find a bench. Grab a weight. Place only your shoulders on the bench and have your torso and legs, bent at 90-degree angles in front of you. Your body should look like a straight line from shoulders to knees. Put your arms behind you, both hands on holding the weight, and pull them over and stop in the middle of your chest. Then repeat 15 times. Tones: Triceps, Upper Abs, Chest, Lats Side Hip Lift This move may be more comfortable if you have a yoga mat underneath you. Lay on your side with your bottom leg bent at the knee and top leg straight. Have your arm bent on the mat to support your upper body. Lift your hip off the mat andthen slowly lower back down. Squeeze your abdominals and glutes then you’ll fell all the muscles working. Do 15 on each side. Tones: Core, Butt Bicycle Crunch A yoga mat is preferable with this exercise too. Lay flat on the ground, hands behind your head. Start to move into a crunch and at the same time lift one leg toward your chest. You’ll want to lift your head up and touch your right knee to your left elbow and your left leg stays straight a couple inches off the floor. As your lift your head tighten your abs. During each crunch you’ll want to switch legs and elbows. Remember to do opposite leg to elbow. Do 15 on each side. Tones: Abs, Thighs Push Ups If you’ve never dreaded doing a push up, I know you’re lying. Although these seem routine and basic this is one of the best full body workouts. The key is to find a rhythm when doing push ups and make them fun! are a few ways to do just that. Tones: Abs, Shoulder Blades, Triceps, Pecs, Under Armpit Donkey Kicks Get on all fours withyour hands shoulder-width apart. Place your knees straight below your hips. Clutch your abdominal muscles and glutes and lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Repeat on each leg 15 times for a total of 30. Tones: Lower Back, Core, Legs, Butt These workouts are a great place to start for every woman, so try to switch up your workouts constantly to let every muscle feel that burn! If you need help with the perfect workout routine that is designed specifically for your needs, ! One of our experienced physical therapists will work alongside you for a program that is developed just for you.  If you enjoy being in the water more than on land, then are the ones for you!

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