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:
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:
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:
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:
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:
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.
• 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.
Words by Camilla Bazley, personal trainer and ambassador for AUSFIT Torsion Bars
Main images: iStock
Other images: supplied