5 important exercises women should do every day

How many of these do you do?

By Contributor • 12 months ago • HEALTH & FITNESS

 

As a female, it’s important to ensure that we cover all bases when training. Of course, it’s great to feel and look good, but just as it’s important to us to train what we can see – it’s important for us to train what we cannot! My top five daily exercise musts for women to do every day are:


5 important exercises women should do every day

1. Transverse Abdominal (TA) Activation – Lying Toes Tap

Transverse abdominal strength is so important in women to help protect the lower back, flatten the lower stomach, but most importantly (and quite often over looked) protect the pelvic floor. The TA is like a corset that is a deeper layer of muscle underneath what you generally see as visible. Without training the TA, you can jeopardise your pelvic floor muscle through over activation of the rectus abdominals, leading to potential incontinence issues when performing high impact exercises, pregnancy, or heavy lifting. The lying toes tap is a great exercise for activating the TA and all you need is a mat or the floor!

How to do the lying toes tap:

  • Laying on your back, prompt your body by tilting your pelvis back in to the ground to achieve neutral spine position.
  • Lift legs to a 90 degree angle, and slowly reach leg out to tap toe on ground while maintaining spinal position.
  • Bring leg back and alternate for 10 reps. Ensure movement is slow, and focus it on drawing in through the lower abdominal region, rather than over activating the recuts abdominals.

5 exercises women should do every day

2. Glute Activation – Booty Banded Clams

Glute activation is a must for maintaining a strong posterior chain, and for many, an essential for building that tight, round butt you’ve always wanted! So many people do rep after rep, day after day, squat after squat, without the glutes actually firing – which leads to hip imbalance, tightness through the hip flexors and quads, and in many instances, lower back and knee injuries.
Strong glutes will not only give you an aesthetic enhancement, but it will also improve athletic performance if you love to run, cycle, or even swim!

How to do a booty banded clam:

  • Pull the resistance band up around your knee, it should be just above knee height. Lay on your side, and place your hand on the top corner of your glute to get a sense of where you should be activating.
  • Bend your knees to a fetal like position, and whilst keeping feet together, slowly open your knees apart from each other, but starting with a contraction of the glute. Only go as far as you can feel the glute reach its full activation, before you start to engage other muscles, or feel your body position start to shift.
  • Slowly lower back down and repeat 10 times on each leg.

5 exercises women should do every day

3. Torsion Bar Hip Thrusters

This is THE ULTIMATE booty-strengthening and sculpting exercise to help restructure the glutes – making your butt rounder, tighter, and more importantly, stronger! As a result, it helps to reduce hip flexor inflammation and lower back pain and can improve your posture and lower the risk of knee injuries from other exercises.

How to do a Torsion Bar hip thruster:

  • Position yourself on the floor, with your shoulders and shoulder blades against the bench. Again, if they don’t reach the bench when you are sitting on the floor you can raise your butt a little bit off the floor. Place the torsion bar directly over your hips.
  • Put your elbows on the bench and your hands on the bar to steady it.  It is very important that your body is aligned and your spine is neutral.
  • Take a deep breath in, then exhale all the air out through your mouth and brace your core.
  • Drive through your heels and squeeze your glutes to lift your hips (and the torsion bar).
  • Come down smoothly, with your core still braced.

5 exercises women should do every day

4. Plank Hold

The plank is a very basic, but also very effective way to stimulate full core control. The best part? There are so many variations based on your ability and the area of focus you are wishing to target. Having a strong core is essential in your everyday life, hence why it is a great exercise to easily include in your day. Try getting out of bed first thing in the morning and doing 5 x 30-60 second holds, or whilst you are watching TV at night.

How to do a plank:

  • Laying face down to floor, rest on elbows (in 90-degree angle with elbow to shoulder joints).
  • Lift your hips off the ground so you are supporting yourself on the knee and elbows. From here ensure you are drawing in through your lower abdominals, and your hips are not sinking as this will cause pressure through the lumber spine.
  • Once comfortable in this position lift one knee off the ground at a time in to a plank so you are parallel to the floor on elbows and toes. Keep glutes, and core activated, whilst maintaining your breathing.

5 exercises women should do every day

5. Skipping

Skipping is a great way to incorporate cardio into to your day. All you need is a rope, a timer, and find a flat surface and you can do it anywhere! Start with tabata based intervals of 20 seconds effort 10 seconds rest for 8 sets. This will take 4 minutes. Rest for 2 minutes. Repeat for 4 sets.

Why skipping?

• Improves heart rate
• Tones muscles in lower and upper body.
• Best tool for weight loss.
• Keeps a check on osteoporosis by improving bone density.
• Helps attain balance, coordination and agility.
• You can do it ANYWHERE.

5 exercises every woman should do

Words by Camilla Bazley, personal trainer and ambassador for AUSFIT Torsion Bars

Connect with Camilla
@coach_camilla | www.ausfittorsionbars.com.au


RELATED ARTICLES

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Why you need to add skipping to your workouts

4 reasons why women should train differently to men

You can do this 10 minute ab workout anywhere, any time


Main images: iStock
Other images: supplied







 

 

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