When it comes to women and their workout goals, one objective is pops up, ad infinitum: better abs. But, as virtually every professional trainer can tell you, many people also train those muscles incorrectly, ad infinitum. No matter your fitness or weight loss goals, there are staple exercises that should be a part of every workout routine. There are five moves that help one to improve the workout.
Clean and Press:
This move works the biceps and shoulders of two muscle groups in one move. The beauty of this move is that there are several ways to do it. Variations of the same move will keep you interested as well as forcing different areas of the muscle to engage.
Single leg-dead lift:
This move really focuses on the hamstring, glute and abdominal muscles. The working leg is straight with all your weight in the heel. The opposing leg is bent with the toe pointed. Hinge forward from the hip with a flat back. Squeeze the glute and hamstring on the way up.
Push up:
The push-up can be executed with the knees down or fully extended on the toes. It is effective either way. Head is aligned with the neck with abdominals always contracted. Hands are under the chest, slightly more than shoulder-width apart, fingers forward. Lower the upper body until the arms is in a 90-degree angle. Chest, shoulders and abs are engaged as you lift the body back to the starting position.
Side launge:
With toes facing forward and feet side by side, step out with one foot until the legs are in an “L” position. The working leg is at a 90-degree angle and the opposite left is completely straight. Push off with the heel and come back to the starting position.
The plank:
The core encompasses all the abdominal muscles that go down the center, side and back of your body between your chest and hips. These muscles are engaged in every move you make, so keeping them strong is essential. A strong core will give you good posture and balance, decrease potential injuries to the low back, and help you develop rock-hard abdominals.
Thus it really gets the abs, triceps and chest in a different way.
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