Best of the workouts for women

These back exercises will turn your flip side into more attractive parts and also lessen your back-pain improving posture.

Lacey Stone is the owner at Lacey Stone Fitness situated in New York City. She explains about women health pointing out “the back” of fitness candidate telling that a back that is toned is not an essential part to rock in a backless dress but that is one of the most important body parts as the back plays a role in doing almost everything like running, lugging groceries, therefore back should be strengthened in extremely important for one’s fitness preventing injury. This helps in gaining a good posture and a confident look irrespective of what you wear. Further that healthy muscles right from shoulders till hips help up or reduce back pain. The significant fact is that adults having chronic backaches feel lot of less pain after they complete a 16-week strength-training package.

Lacey Stone's workout package aims at the entire upper and all of lower back, the core, your hips as well as glutes. This should be done two to three times every week (that is a combination of three sets doing each exercise, working doing as much as 12 reps per set) for improving posture, preventing aches, killing pains and achieving a strong and defined rear view.

MOVE 1 (doing Pull-up, Doing 3 sets in 12 REPS)

You need to grab the pull-up bar of some assisted pull-up machine, palms to face forward, and you need to hang at arm's length keeping knees bent keep feet crossed behind. Squeeze shoulder blades both together and pulling the chest to the bar. Next slowly lower your back to start and that makes one rep.

MOVE 2 (doing Push-up-Position Row, Doing 3 sets in 12 REPS)

Go into the pushup position using your hands as hands rest on dumbbells and your feet are slightly more than your hip-width apart. You need to brace your abs as you are pulling one dumbbell towards your rib cage side. Then pause and lower the weight and repeat the same with your other arm. That makes one rep.

MOVE 3 is about “Super woman” (Doing 3 sets in 12 REPS)

Lay your face-down with your legs straight and keep arms overhead; draw the belly button toward the spine tightening your abs.  Contract your glutes, slowly raise your head keeping arms, chest and legs away from the floor. You need to hold this pose just for five seconds, then lower to do it again and that makes one rep. 

MOVE 4 Lat Pull-down (Doing 3 sets in 12 REPS) 

You need to sit at a lat-pull-down bench grabbing the bar keeping a shoulder-width keeping overhand grip. Keep your arms straight and your torso upright. Then pull the bar down to your chest squeezing your shoulder blades together without moving the torso. Pause a little and slowly return to start as that makes one rep. 

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Women's Fitness Qatar is a community page that aims to help women achieve their fitness goals by providing the latest artilce on the realms of health & fitness.