By Embarking on a fitness journey is an empowering step towards a healthier and stronger you! Whether you’re a beginner at home or restarting your fitness routine at a boutique fitness hub in Highett, specialists in functional movement and personal training for women say it’s important to start with exercises that are effective, safe, and enjoyable. Here are six essential exercises for women starting their fitness journey:
- Brisk walking
Walking is a fantastic low-impact exercise that gets your heart pumping and helps build endurance. Start with a brisk walk for 20-30 minutes, gradually increasing the duration and intensity over time. It’s an excellent way to improve cardiovascular health and burn calories. You can walk in your neighbourhood, on a treadmill at a boutique fitness hub in Highett, or a combination of both, but just remember to keep moving and stay hydrated!
- Bodyweight squats
Squats are a fundamental compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, and glutes. For these reasons, it’s one of the best exercises for women and often used in personal training for women. Begin by standing with your feet hip-width apart, then lower your body as if sitting back into a chair. Aim for three sets of 10-12 squats, focusing on maintaining proper form and engaging your core.
- Modified push-ups
Push-ups are a great upper body exercise that strengthens the chest, shoulders, and triceps, making it very important for functional movement. If you’re new to push-ups, start with modified push-ups by placing your knees on the floor and keeping your body aligned. Gradually progress to standard push-ups as your strength improves.
If this is too difficult, try a wall assisted push up! To start, stand facing a wall with your feet hip-width apart. Place your hands flat on the wall at shoulder height and slightly wider than shoulder-width apart. Step back a few feet, maintaining a straight line from your head to your heels. Bend your elbows and lower your chest towards the wall, keeping your core engaged and maintaining a neutral spine. Push back up to the starting position, focusing on using your chest, shoulders, and triceps to initiate the movement.
- Dumbbell rows
Dumbbell rows target the muscles of the back and arms while improving posture. Stand with a dumbbell in one hand, place the opposite hand and knee on a bench for support, and slowly pull the weight towards your chest. Aim for three sets of 8-10 reps on each side. Specialists in personal training for women recommend starting with a light weight of around 1-2kgs. Strap on wrist weights are a great option! Joining a boutique fitness hub in Highett is also a great way to get access to lots of different equipment you can use.
- Glute bridges
Glute bridges activate the glutes and hamstrings while also strengthening the core, making them very good for maintaining and improving functional movement. Lie on your back on a yoga mat with knees bent and feet flat on the floor, then lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat for 12-15 repetitions.
- Plank
Planks are a fantastic exercise for core strength and stability. Start in a push-up position on a yoga mat, resting on your forearms instead of your hands. Hold the position for 30 seconds to a minute – and remember to breathe! Gradually increase the duration as you get stronger.
Remember, consistency is key when starting a fitness journey, and joining a women’s fitness group or a boutique fitness hub in Highett can help keep you motivated. Begin with these six essential exercises, gradually increasing the intensity and incorporating other exercises as your fitness level improves. Specialists in functional movement and personal training for women recommend that you listen to your body, stay hydrated, and celebrate every milestone along the way. With dedication and perseverance, you’ll be well on your way to achieving your fitness goals and embracing a healthier lifestyle!