Ladies Gym

Now a day’s females are very conscious about over body figure and health. She wants to make her body slim and smart. Therefore, they will join gyms. They will do different types of exercises in the gym to achieve their goals like fat loss, gaining muscle. Some women’s attending yoga classes. Many countries have not proper ladies gyms. Men and women’s doing exercises at a time or at different time.

               In gym they will perform different exercises to target the different muscle group.

·        They will do cardio 30 to 40 minutes to target overall body muscles.

·        For making you abs or to get a flat, toned stomach do these exercises:

       Side plank

Lie on your right side with your legs straight.

With your right forearm directly under your right shoulder and abdominal contracted, prop yourself up so that all of your body weight is supported by your right forearm and your body forms a diagonal line. Rest your left hand on your hip. Hold for required time, then switch sides.

     Dead bug

Lie flat on the floor on your back. Contract your abdominal and raise your legs off the floor at a 90-degree angle so your lower legs are parallel to the floor.

Raise your arms and push your hands into your thighs. Then, lower your left leg and right arm until they are just off the floor and pause for a second before returning to starting position. Repeat for the leg and arm on the other side. Perform 12 repetitions.

              
        These exercises will tone your butt, you will do at home or gym

§  Sumo Glute Bridge

 Lie on your back with your knees bent, feet on the floor, a few inches wider than hip-distance apart. Hold your core, then press into your heels and squeeze your glutes to raise your hips towards the ceiling. Hold the position for two seconds before lowering to start. 

§  Squat Jump

Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees at 90 degree angle, then jump as high as you can possible. Land smoothly on the balls of your feet and quickly lower into your next squat.