Generally speaking, most exercises are pretty good for your body. I mean, if they work your muscles and are safe, then they should result in positive gains! Having said that, some exercises are arguably more important than others, especially for women!
Keeping that in mind, here are some important exercises that all women need to add to their workouts right now!
Exercises to Add To You Workout Routine Right Now!
Hip Thrusts
Hip thrusts are excellent for building a great booty. It is one of my favorite exercises to do because you can really feel the burn.
This exercise will add some serious muscle to your booty, and it can easily be adjusted depending on your ability level.
Beginners can start by lying on their back with knees bent and feet planted on the floor as close to your butt as possible. Then, tighten your abdominal muscles and thrust your hips upwards, squeezing your glutes as you do this. Lower your hips to the starting position, and then complete 10/12 reps, giving your bum an extra hard squeeze at the top of each rep.
From here, you can add resistance by using bands or a weight. Then, you can progress to a barbell hip thrust, which is shown in the video above.
The reason this exercise is so important is that it helps activate your glute muscles. These often become dormant because a lot of us sit at desks all day.
Even people with bigger butts can have weak and unactivated glutes. This is an issue as it can cause problems such as lower back pain. So, if you want the dual benefits of a bigger booty and a pain-free lower back, then you this is one of the exercises to add to your workouts right now!
Pelvic Floor Exercises
The pelvic floor muscles are probably one of the most undertrained muscle groups out there.
However, they’re also one of the most important! These muscles will primarily be responsible for controlling your bladder and bowel movements – not a pretty thought, I know.
To put it as nicely as possible, they help you hold in your pee when you’re desperate to go, stopping you from wetting yourself. When they’re not trained properly, then they do what all muscles do – they get loose and don’t work correctly. This can lead to some pretty messy situations!
After reading that, you should be pretty eager to start training these muscles. Most young women won’t have any pelvic floor issues, but things like pregnancy and age can weaken them.
As such, there is a range of exercise you can do to tighten these muscles and ensure they work properly. Kegels are perhaps the most common, and they mainly consist of contracting and relaxing these muscles over and over.
You can also get pelvic floor trainers that help you contract these muscles passively as well, and you can read more about them online. Anything will do, just as long as you’re training this muscle group to work correctly! Pelvic floor exercises aren’t hard to do, and it’s recommended you do them around 3 times per week, so add this exercise to your workouts now!
Face Pulls
This exercise is so crucial that some fitness experts argue you should do it after every single workout – as noted in the video above!
The video may seem more targeted at a male audience, but the information and demonstration are useful for women too. Essentially, a face pull will target some of the weakest muscles on our body; the upper back/rear delts. In a world where most of us are sat reaching forward as we drive, or leaning over a computer, the back side of our body becomes overly rounded and stretched.
This makes the muscles very weak and completely screws up our posture. Plus, factor in our boobs and women have even more of a problem here! This extra weight can be too much for some people, dragging your upper back into an even worse and more rounded position.
So, with face pulls, you strengthen your back muscles. This helps pull your upper back into the right position and keeps you more upright. If you often struggle with pain in this area of your body, then you will benefit from this exercise.
In general, it’s a fantastic one to do pretty much every single day. Especially if you’re rather gifted in the breast department and need some additional muscle back there to counter the force coming from your chest!
Chest Exercises
Again, as with pelvic floor exercises, I’ve not really given you one specific exercise to do here. This is because so many women will just completely avoid training their chests altogether. So, any exercise is better than no exercise!
I will give one or two to try, so don’t worry. Before that, we need to talk about why chest exercises are so important, and why most women neglect them.
Pretty simply, this is because a lot of girls think training their chest will give them some rock hard pecs that totally shrink their boobs. I don’t know why they believe this, maybe because they’ve seen pictures of female bodybuilders where it seems like they have small boobs?
Anyway, this won’t happen, so don’t worry about it. In fact, training your chest can help grow the muscle tissue underneath your breasts, which aids in promoting perkiness. In essence, your boobs can actually look a bit perkier and bigger!
There are loads of chest exercises out there as it’s one of the ‘bro muscles’ guys will train all the time. However, some are more effective than others. For women, I recommend doing either push-ups or incline dumbbell press.
Push-ups can be done on your knees to start with, then slowly move them further back until you can do them on your toes. Incline dumbbell press is excellent as you can target the upper portion of the chest, which adds to the perkiness!
Right, there you go; the exercises all women need to add to their workouts right now! For things like pelvic floor exercises and face pulls, you can do them after every workout or just in your spare time. Chest exercises are great to add into any day that you’re training either your upper body or shoulders. Hip thrusts are perfect to throw into your leg day, but you can also do a few sets at the end of other workouts for added booty work!
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