While in no way attempting to suggest that the female of the species is any less capable than the male, there are, however, some established physical and physiological differences between the sexes that mean their exercise needs are not necessarily identical. While not all women may be seeking to develop muscles to rival those of a champion bodybuilder, many would really like to achieve the well-defined contours of the MTN Gladiators, Gazelle or Diamond, who thrilled South African TV viewers in the early years of the 21st century. For those in the latter group, there are a number of effective toning workouts that should prove perfect for most women. An outline of one possible option follows.
You will need to set aside about 15 to 20 minutes for five days; by all means, take the weekend off. It is a good idea to focus on a few areas during each workout session, and to alternate them. For instance, Mondays, Wednesdays and Fridays could be devoted to working on our arms and abs, while on Tuesdays and Thursdays, you could concentrate on your back, your chest and your buttocks.
To work your arms, you will probably need just four different workouts to get the desired results – bicep curls, hammer curls, cross chest and overhead tricep extensions. The first focusses on the biceps in your upper arm, and both the brachialis in the upper arm and brachioradialis in the forearm, while the latter two target the tricep muscles in your upper arms that can often tend to sag rather noticeably.
When it comes to toning workouts for the abs, women can select from quite a few. These include bicycle crunches, side crunches, sit-ups, knee bends, and toe and heel touches. It’s a good idea to start with those you find easiest, and work towards the harder ones as your fitness improves. Push-ups, palm presses and butterflies are great for the chest and back, while that all-important derrière can be kept in shape with a combination of standing hamstring curls, lunges, bridge lifts and sumo squats.
Remember to take things slowly at first, building up the number of reps, without overdoing it. Yes, it is going to be hard work, and you will need to stick at it in order to get the results you are hoping for. Understandably, faced with the need to hold down a job and look after a family, perhaps as a single mom, it is not always easy to find time for exercising every day. Fortunately, Body20 studios offer a powerful alternative to these toning workouts for women that takes just 20 minutes weekly, and produces results in far less time.