It’s been proven that physical activity сan decrease one’s risk of developing heart disease and a variety of other chronic diseases. It’s also said to prevent depression as well. Let’s change our body and mood for the better and try some exercises that can improve our quality of life!
We at Bright Side would love to see you happy and healthy and compiled some effective exercises for a healthy feminine body. As a bonus, you can find a great exercise to do before bed.
1. Stability ball hamstring curl
This is a very powerful exercise. It’s not only effective for the stimulation of your butt, but also for the hamstrings, hips, core, and abs. And all you need is a stability ball.
How to do it:
- Lie down on your back. Your heels should be on top of the ball.
- Lift your hips up and make a flat bridge. Your shoulder blades should be on the ground. Your arms should support you and be on the floor.
- Squeeze your butt and roll the ball inward. Lift your hips up as far as possible.
- Hold for 1 second at the top and then lower down to the floor.
- Do 20 reps.
2. Warrior Pose
The warrior pose is an exercise for balance that strengthens the legs and helps to get good spinal alignment.
How to do it:
- Tense the abs and lengthen the spine while pulling your arms toward the front and lifting your left leg behind you.
- Continue doing this until your body is parallel to the floor. Keep your abs tight.
- Relax your neck and shoulders. Breathe in and out. Hold this position for 30 seconds and then switch your legs.
3. Push-ups with a stability ball
When you use a stability ball for push-ups, it activates more core muscles than the standard floor push-up. Your abdominal exercises become more complete and effective. Moreover, it’s good for balance training.
How to do it:
- Start in a plank position. Your feet should be on the ball and your hands on the floor. Hold your body in a straight line.
- Inhale and bend your elbows to lower the chest. While exhaling, push back up to the plank position.
- Do 4 sets of 5 reps.
4. Full V-up exercise
The V-up is an exercise for the abdominals or to get what people call a “6-pack.”
How to do it:
- Lay flat on the floor with your legs down. Your arms should be extended over your head.
- Lift your chest and legs up to make a V-shape. You should touch your toes at the top of each repetition.
- Lower your body back to the starting position.
- Do 2 to 3 sets of 15 to 20 reps.
5. Planks of varying difficulty
The plank is a core strength exercise. You need to maintain a position similar to a push-up for the maximum possible time. The exercise strengthens the abdominals, back, and shoulders.
How to do it:
- Stand on the floor on your hands and knees. Your hands should be placed directly under your shoulders. Step your feet back.
- Your feet should be wider than hip-distance apart for more stability. If you want more of a challenge, bring them closer together. Maintain a straight line from your heels to your head. Look down at the floor.
- Tighten your abs, quads, and glutes and hold for 15-30 seconds. After practicing this exercise for a while, try to hold it for a whole 2 minutes.
- As a variation of the plank, try to lift up one leg and hold for 15 seconds. Then change the legs.
6. Seated spinal twist
This twist can help you to relieve your shoulders, chest, and glutes. Also, it improves spinal mobility.
How to do it:
- Sit down on your mat. Your legs should be extended straight out in front of you.
- Bend your right knee. Then place your right heel to the left of your other leg as closely as you can.
- Swipe your right hand under the knee and clasp your hands behind your back.
- Hold for 30 seconds.
- Release and make your legs straight again. Repeat with the left leg.
7. One-legged “king pigeon” yoga pose
The one-legged “king pigeon” pose engages the shoulders, spine, chest, and quadriceps. It improves your mobility and makes you more flexible.
How to do it:
- Sit down on all fours. Your feet should be under your thighs and your hands should be on the floor for support.
- Put your right leg forward so it lies bent at the knee.
- Stretch your left leg back. Then bend your left leg at the knee and grab your left foot with your right hand.
- Stay in this position for 5-10 breaths. Then repeat with the opposite leg.
Bonus: a relaxing yoga pose before bed
To sleep better and calm down your mind to feel more peaceful, you can try the butterfly pose.
How to do it:
- Lay down on your back.
- Bend your legs and bring in your ankles so your feet come together.
- Your arms can lay on the bed or you can put them under your head.
- Take a deep breath and stay in this pose until you feel relaxed. Start meditating if you’d like.
Which kind of sport or yoga pose do you like the most? Please share with us if you have any exercises that are very effective for you!
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