Success is multidimensional. It involves being physically healthy, financially free, and being able to do the things that you want to do. All of these things are interconnected.
Your physical condition is very important in realizing the other aspects of a successful life. Everything that you need to do is dependent on your physical health. This is why you must always make it a priority. With this, you have to eat the right food, get enough sleep, and consider regular exercise.
To help you with this goal, here are the most effective exercises for successful women like you:
Cardio exercises are perfect starters before cross-training. You can jog, or you can consider sprinting. These two may have different levels, but either of them can be part of your exercise routine.
A full sprint workout requires just 10 minutes of your time, and you will surely be drenched in sweat after. To make this effective, all you need to do is to sprint for 10 seconds and allot a minute for recovery. Repeat this 5 times, and you will surely get more benefits.
Cardio exercise is not just for weight loss. It can help you increase your lung capacity and reduce the risk of heart attack and high blood pressure.
This is probably one of the most common exercises that both men and women do.
The main goal is to challenge your muscles and to improve your strength. All you need to do is to lie facing the floor with your back straight, and your hands pressed down. The important consideration here is to do it with the correct form.
For a woman like you, 50 to 100 pushups per day will be enough to maintain the strength of your upper body.
3. Walking Lunges
This exercise is perfect for your quadriceps, hamstrings, gluteals, and VMO (or vastus medialis oblique – the muscle located above the knee on the front inner part of your quad).
The main point here is to take regular lunges to the next level. Walking lunges will not only help you strengthen your legs but also your core. Instead of working out in a stationary position, you can move. All you need to do here is to put yourself in a lunge position and push forward using your back leg and pull forward with your front leg.
4. Abdominal Crunches
To do abdominal crunches, you should lie down on the floor with your knees bent. Place your hand behind your head and try to pull your belly button towards your spine as you prepare for the primary movement. Slowly, you may now start contracting your abdominals.
Pull your shoulders up for 1 or 2 inches above the floor. Now, slowly lower your back. Repeat this 15 times.
Abdominal crunches are good in working out your rectus abdominal muscle.
5. Building a Stronger Core
For athletes and runners, strengthening their core is a priority to lessen injuries and fatigue. For women, it is a perfect way for you to have a better posture and can also be a great way to reduce back pain.
With all the things that you need to do at work and home every day, you will certainly need to do exercises that will strengthen your core.
Exercises that strengthen your core include plank, dumbbell plank drag, ball push-away, hanging knee raise, and others.
6. Bent-over Row
This is a weight training exercise that focuses on your back muscles. It can be used for bodybuilding, and it is also perfect for powerlifting.
While holding a barbell with your palms facing down, slowly bend on your knees and bring your torso forward. Do this by bending at your waist. Keep your back straight and keep it parallel to the floor.
This exercise is best for your biceps, rhomboids, and trapezoids. And above all, one of the most important benefits is its advantages in back training.
One of the most effective exercises that one can consider is calisthenics. With the variety of movements and activities involved, you will certainly get the maximum benefits from it.
Calisthenics involves running, grasping, pushing, standing, and a lot more. All of these activities are to be done and performed rhythmically. You do not need equipment for you to be able to do this.
Calisthenics is perfect in lessening body weight and strengthening the muscles. If you want to include motor movements in your daily routine, calisthenics is ideal for you.
With the variety of exercises that you can choose from, there is no need for you to feel uncomfortable with your workout routine. All you need to do is to set a regular schedule for exercise and do them daily.
Always remember that a successful day starts with productivity. Aside from doing the things that will help you complete your tasks, you should also exercise more.