#womenexercises

[fitnessmantram]

Get toned Arm and Shoulder with this Dumbbell Workout at Home, #athome ...

[ziahealthytips]

💚💚INNER LEG 🔥👇 Don't forget to like and save the video🙌 A wonderful series that we can do with a small pilates ball or pillow! Number of Seyit ⭐️3x15 💚Baby done tomorrowrrRRRR We hope this is helpful! If it did, feel free to share , like, save , & tag friends.⤵️ LIKE 🖤 SAVE 📌 SHARE 👫🏻 CRUSH it cc: @dansatolye . . . . #momsworkouts #womenexercise #legsworkouts #legdayworkout #ziahealthytips #explorepage #phoniex #girlsworkouts #weightlosebody https://www.instagram.com/p/CnN5tVlSwLb/?igshid=NGJjMDIxMWI=

[womenhealthandfitness]

Exercise is good for heath. Women Health & Fitness is dedicated to helping you achieve your goals and live a healthy, fulfilling life....

[enlightenedfitness]

Cardio workout intensity

[women-s-fitness-tips-world]

Spri deluxe vinyl dumbbells Review :

promic 20.5 lb hand weights deluxe vinyl coated dumbbells weights are designed to help those just starting out with dumbbell weights to get a step-up on their workouts and add a lot of strength to their training. These dumbbell weights come in a one to twenty-pound weight range, so you have some adjustability with what you purchase. They also have a lot of durabilities built into them, since they come with a strong vinyl-coated surface. You’ll be able to use these for just about anything, and we like that kind of versatility. Plus, these dumbbell weights fall in the affordable price range so they won’t cost you too much.

SPRI is undoubtedly a leading name in the fitness industry when it comes to manufacturing the most technologically advanced, professional-quality fitness apparatus. The revolutionary concept of rubber resistance was first introduced and successfully incorporated into fitness products by SPRI almost three decades ago.

Read More »

[newscheckz]

Pelvic Floor Easy Exercises for Women

New Post has been published on https://newscheckz.com/pelvic-floor-easy-exercises-for-women/

Pelvic Floor Easy Exercises for Women

After childbirth or as you get older, you may notice that your pelvic floor muscles have weakened.

The pelvic muscles support the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. When the muscles are relaxed, urine and feces can be released from the body.

Pelvic floor muscles also play an important role in sexual function. Strengthening these muscles can reduce pelvic pain during sex and increase the ability of achieving pleasurable sensations.

During pregnancy, pelvic floor muscles support the baby and assist in the birthing process.

Pregnancy and childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age, obesity, heavy lifting, and chronic coughing. Weak pelvic floor muscles can cause:

Incontinence

uncontrollable passing of wind

Painful

Pelvic floor muscle training is a proven conservative treatment or preventive for pelvic organ prolapse.

Try these five exercises to strengthen your pelvic floor muscles and mitigate these side effects.

Bird dog exercise

An exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.

Muscles worked: abs, back, glutes and hips

Equipment needed: none

Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.

Brace your core and draw your shoulder blades down your back toward your hips.

To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Don’t raise or lower your head. Hold for 2 seconds.

Bend and lower your leg and arm down back to the starting position while maintaining stability. Then switch, raising your right leg and left arm. This is 1 rep.

Complete 10 total reps and 3 sets.

Squats

Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement.

When performing this fundamental move, ensure your form is solid before you add any resistance.

Main muscles worked: glutes, hamstrings, quadriceps

Equipment needed: barbell

Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out.

If using a barbell, it should be rested behind your neck on your trapezius muscles.

Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.

Drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.

Straighten your legs and return to an upright position.

Complete 15 reps.

Kegels

Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.

You may benefit from Kegels if you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine.

Main muscles worked: pelvic floor

Equipment needed: none

Identify the right muscles. The easiest way to do this is to stop urination midstream. These are your pelvic floor muscles.

To perform Kegels, contract these muscles and hold for 5 seconds. Release for 5 seconds.

Repeat this 10 times, 3 times a day.

Bridge exercise

The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process.

Even without weight, the pause and pulse of this move will have you feeling it.

Muscles worked: glutes, hamstrings, pelvic floor

Equipment needed: none

Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.

Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.

Pause 1–2 seconds at the top and return to the starting position.

Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

Take it to the next level

For an added challenge, complete this exercise on a stability ball. In the starting position, place your feet on the ball with your back flat on the ground and repeat the steps above.

Split tabletop

Tabletop is a leg move that acts as the foundation of many moves in a Pilates workout.

By adding the split, you’re activating your hips and pelvic floor muscles as well.

Muscles worked: abs, hips, pelvic floor

Equipment needed: mat

Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.

Your abs should be braced and your inner thighs should be activated, legs touching.

In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

Slowly raise back to the start.

Complete 10–15 reps and 3 sets.

Good luck

If your pelvic floor muscles need strengthening, there are several easy moves to incorporate into your routine that can be beneficial.

Remember to consciously engage the muscles during each exercise to achieve maximum results.

[fit-and-gorgeouss]

Exercises To Get Rid Of Fat Arms | 5 Easy exercises will work for you.

[ellekimmy]

Kegel Exercise Weight for women Ben Wa Balls for beginners & advanced tightening safe silicon remote controlled kegel balls Doctor recommend for Bladder Control DM to avail 😉 #women #womenexercise #kegelexercises #kegelballs #bladder #testerswanted #freeforusa #freeitems #amazonprime https://www.instagram.com/p/B_ZiIkWJDPE/?igshid=hjcr3q3z6civ

[underdogstrength-blog]

Should women lift heavy weights? The short answer is Yes. Unfortunately, many women are afraid of lifting anything over 5 pounds. We all start somewhere but are these plastic dumbbell useful for anyone? In my previous post. I talked about why women should train with weights. ��In this post, I'll share with you the benefits of lifting heavy. - What is heavy? As a coach, I define 'heavy' as a weight you can lift for about 4-6 reps max or lower. This equals roughly 80% of your one rep max. - Ideally, a periodized training programs combines high, medium and low reps to get the best results. - Women can absolutely lift heavy as part of a periodized strength training program without worrying about becoming too 'bulky'. - 🏋️'Heavy' is a relative term. What's heavy for one person may not be heavy for another. As you lift weights, eventually a weight that was heavy for you will become light. - Benefits of lifting heavy: ✅Increased strength ✅Better body composition (more muscle less fat) ✅Good carryover to other forms of fitness ✅Helps get better at sports ✅Improved bone density ✅Decreased risk of osteoporosis ✅Stronger joints ✅Functional strength for everyday activities ✅Improved posture ✅Increased confidence and goal setting ✅Continuous progress through progressive overload ✅Stronger joints ✅Reduced risk of everyday injuries ✅Advantageous in emergency situations ✅Increased self defense abilities ✅Boosts metabolism You can read my complete blog post at www.underdogstrength.com/strength-training-women (link in bio). . . . . #womensfitness #femalefitnessmotivation #femalefitness #fitness #gym #weightlosswomen #womenweightloss #womenstrength #womanstrength #indianfitness #fitindian #fitnessindia #bayareafitness #powerliftingforfatloss #underdogstrength #weightlosstips #strengthtrainingforwomen #workouttips #workouttip #womenexercise #femalefitnessmotivation #liftheavythings #liftheavyweights #liftheavystuff #beginnerworkout #girlswholiftheavy #girlswholiftweights #girlswholiftaresexy #strongisthenewsexy (at Mountain View, California)

[qburdette]

#Repost @kaleilaj ・・・ Strong is the new sexy... Eye on the prize.. 🏆💪🏾 #trainingday #fitnessmotivation #womenexercises #24hourfitness #personaltrainer #dancefitnessinstructor @blackfitnesswomen @mtaagency @afrofitfusion Shot by: @qburdette www.kaleilaj.com (at Los Angeles, California) https://www.instagram.com/p/BtG06HinEjP/?utm_source=ig_tumblr_share&igshid=14geepzriqohg

[fitnessmantram]

What Skipping Does To Your Body | Skipping Benefits | #shortsviral | #y...

Skipping, also known as jump rope, is a great form of exercise for females that provides numerous benefits,

[onlinefitnessgym]

Best Arm Slimming Exercises For Women:Exercises for Slim Arms

New Post has been published on https://onlinefitnessgym.com/best-arm-slimming-exercises-for-womenexercises-for-slim-arms/

Best Arm Slimming Exercises For Women:Exercises for Slim Arms

Please follow and like us:

[newscheckz]

Pelvic Floor Easy Exercises for Women

New Post has been published on https://newscheckz.com/pelvic-floor-easy-exercises-for-women/

Pelvic Floor Easy Exercises for Women

After childbirth or as you get older, you may notice that your pelvic floor muscles have weakened.

The pelvic muscles support the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. When the muscles are relaxed, urine and feces can be released from the body.

Pelvic floor muscles also play an important role in sexual function. Strengthening these muscles can reduce pelvic pain during sex and increase the ability of achieving pleasurable sensations.

During pregnancy, pelvic floor muscles support the baby and assist in the birthing process.

Pregnancy and childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age, obesity, heavy lifting, and chronic coughing. Weak pelvic floor muscles can cause:

Incontinence

uncontrollable passing of wind

Painful

Pelvic floor muscle training is a proven conservative treatment or preventive for pelvic organ prolapse.

Try these five exercises to strengthen your pelvic floor muscles and mitigate these side effects.

Bird dog exercise

An exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.

Muscles worked: abs, back, glutes and hips

Equipment needed: none

Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.

Brace your core and draw your shoulder blades down your back toward your hips.

To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Don’t raise or lower your head. Hold for 2 seconds.

Bend and lower your leg and arm down back to the starting position while maintaining stability. Then switch, raising your right leg and left arm. This is 1 rep.

Complete 10 total reps and 3 sets.

Squats

Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement.

When performing this fundamental move, ensure your form is solid before you add any resistance.

Main muscles worked: glutes, hamstrings, quadriceps

Equipment needed: barbell

Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out.

If using a barbell, it should be rested behind your neck on your trapezius muscles.

Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.

Drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.

Straighten your legs and return to an upright position.

Complete 15 reps.

Kegels

Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.

You may benefit from Kegels if you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine.

Main muscles worked: pelvic floor

Equipment needed: none

Identify the right muscles. The easiest way to do this is to stop urination midstream. These are your pelvic floor muscles.

To perform Kegels, contract these muscles and hold for 5 seconds. Release for 5 seconds.

Repeat this 10 times, 3 times a day.

Bridge exercise

The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process.

Even without weight, the pause and pulse of this move will have you feeling it.

Muscles worked: glutes, hamstrings, pelvic floor

Equipment needed: none

Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.

Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.

Pause 1–2 seconds at the top and return to the starting position.

Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

Take it to the next level

For an added challenge, complete this exercise on a stability ball. In the starting position, place your feet on the ball with your back flat on the ground and repeat the steps above.

Split tabletop

Tabletop is a leg move that acts as the foundation of many moves in a Pilates workout.

By adding the split, you’re activating your hips and pelvic floor muscles as well.

Muscles worked: abs, hips, pelvic floor

Equipment needed: mat

Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.

Your abs should be braced and your inner thighs should be activated, legs touching.

In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

Slowly raise back to the start.

Complete 10–15 reps and 3 sets.

Good luck

If your pelvic floor muscles need strengthening, there are several easy moves to incorporate into your routine that can be beneficial.

Remember to consciously engage the muscles during each exercise to achieve maximum results.

[thickandtiredco]

Are you looking for the best leg exercises with dumbbells and barbells? Follow our tips for doing leg exercises with benefits for each workout! #legworkout #workout #fitness #exercise #fitness #lifestyle #fitnesspurity #girlsworkout #fitnesstips #womenexercise #exersices #treatment #workoutinspiration #sport #tips #workouttips http://bit.ly/2Uxaqbh #thickandtired

[dhyzenmedia]

Women in general, have a tendency to feel negatively about their bodies; this study indicates exercise can have an immediate positive effect. Read the full story below. The Women's OB/GYN Medical Group strives to better the lives of all women with a holistic approach to women’s health. Call for an appointment today: (707) 579-1102. Visit our website: www.womensobgynmed.com #bodyimage #womenexercise #womenshealth