Women’s health encompasses various life stages, from the development of secondary sex characteristics during teenage years, menstruation, conception, pregnancy, and menopause. A crucial part of women’s health is exercise. Without regular movement and sweating, a woman’s body lacks the strength and immunity to pass through different physiological changes.
In this article, you’ll learn the different exercise routines to promote women’s health for your reference:
- Medicine Ball Strengthening Exercises
Women need to have a strong core to improve posture and reduce the risk of injuries, especially during pregnancy and when caring for young children. Working to strengthen your core can help avoid stressing the arms when doing pull-ups and other exercises.
Luckily, a medicine ball is a women’s best exercise tool. You can achieve a sexy body and maintain your ideal weight by using this versatile device for your routines. Try the following medicine ball strengthening exercise to build a stronger core:
- Medicine Ball Rollout Exercise on Knees: Start to work from your knees to build lateral and core strength to avoid lower back strain. Tuck your forearms and arms into your chest and keep your abs braced. Roll out using the medicine ball, fully extending your elbows, and roll back in. Do this in 15 repetitions, maintaining the straight shape. But avoid sticking your butt out and a slouched back when performing this exercise.
- Medicine Ball Rollout Exercise on Feet: More stability is required to roll out your feet on a medicine ball than the knees. Tuck forearms and arms into your chest, keeping a straight shape from the head to the feet. Brace your abs to ensure maximum spine support. Begin with small movements to avoid slouching the back and only roll the medicine ball out a little way while maintaining a straight shape. Do this for 15 repetitions.
- Medicine Ball Lat Pull-Ins: This medicine ball strengthening exercise is the most challenging because it needs a lot of core and lateral strength, performed in 15 repetitions. Brace your core and laterals to maintain a straight body alignment with your shoulders fully flexed. And then pull yourself back toward the medicine ball with your shoulders aligned with your wrists.
Women’s running is getting more popular than ever before. Do you appreciate the killer thighs of Rihanna and Beyonce? They’re attainable through running, quickly toning your legs and butt. Also, the cardio nature of jogging can burn excess fat to help you lose weight the natural way.
Running is highly beneficial for women because:
- It Promotes Good Mood: Regular running enhances good mood by releasing serotonin and endorphins, which are called happy hormones. Also, they spark the growth of new neurons or nerve cells in the hippocampus, a part of the brain. It is linked with memory and learning.
- It Promotes Better Sleep: If you don’t sleep well, you’ll end up getting tired quickly, unable to perform your household duties and office work tasks. Running can help you sleep better at night, avoiding insomnia and lack of energy the next day.
- Abdominal Crunches
This exercise is designed to tone the body’s core muscles. It aids in strengthening, improving your posture, and increasing muscle flexibility and mobility. Include crunches as part of your exercise routine. Three sets of 10 to 12 repetitions are sufficient. You can also try bicycle crunches, oblique crunches, and reverse crunches to hit several muscles.
Include squats in your workout routine to strengthen your core, reduce injury risk, and boost your athletic ability. The key is to perform squats for 30 days in a row to make it a habit. Begin with three sets of 12 to 15 repetitions per day (45 squats), combining them to work different muscles and prevent injury.
- Aerobic Exercises
Aerobics are fun and less stressful exercises, perfect for women. Aside from the ones mentioned, include different aerobic exercises in your routine whenever possible, such as the following:
- Brisk walking
- Zumba dancing
A strong and functional core is vital in women’s health, especially needed by pregnant and child-rearing mothers. Medicine ball exercises can help strengthen your core to perform other exercises with superior strength and endurance. Build lean muscles with squats and abdominal crunches and improve strength and endurance at the same time. Running is also a vital aspect of women’s workout routine to attain better health. It helps improve sleep and overall body functioning.