10 Bodybuilding Exercises for Women

Bodybuilding Exercises for Women

Body Building is not for just lifting weights and build a muscular body but is very beneficial for fit and lean body. When you lift weights your muscle and bone density increases and your body tightens. You will save yourself from various diseases resulting from reduction of bone density like arthritis, osteoporosis etc. It can benefit people with diverse needs and goals. It is very effective remedy to lose weight, shape up your body and trim down gradually. Your body will be utilized for the formation of muscles and will get you desired curves, good body posture and tone your skin.

In This Article We Will See Ten Body Building Exercises For Women.

Arnold Press

This is a body building exercise that works on the shoulders and other parts of the upper body. In this exercise you need to hold dumbbells in your palms and flex your elbows. Now raise dumbbells by extending your elbows. Your arms are going to be completely straight. After few counts you can bring your elbows toresting position. Repeat few more sets of it.

Arnold Press

Side Lateral Raises

In this body building exercise you stand straight and maintain shoulderwidth between your feet. Hold dumbbells in your palms and lift the weights up to the sides to the point with your chin. Hold this position for 2-3 seconds and take your hands down. Do few more sets of it.

Side Lateral Raises

 

Superwoman

In this exercise you need to get yourself into the pose of a superman. Lie on theground with the stomach touching the ground. Now slowly raise your upper body along with your legs, keeping back area touching the ground. Lift them to your full capacity. Remain in this position for some time and then relax. Do few sets of this exercise.

Superwoman

Close-hand Pushup

One great exercise for triceps!Get into a slanting position with the foot touching the ground. Place both of your hands close to your body and arms in the level of shoulders. With the help of shoulders push your body to touch the ground.

Close-hand Pushup

Dumbbell Lunges

This is very good for lower body especially thighs, butt and legs. To do this exercise you need to stand keeping your feet apart with an arm’s distance in between. Hold dumbbell in each hand. Take right foot one step ahead and bend your left foot kneeto the point it is only few inches off the floor. Now come to the normal position. Do this with other leg.

Dumbbell Lunges

Stiff-legged Dead Lift

To do this exercise you need to stand straight and maintain an arm’s distance between your feet. Hold dumbbell in your hand.Let palms face the body. Now bend your knees forward at your hips and lower the dumbbells and make them touch the floor.Now raise your body, keeping your back straight come to the normal position.

Stiff-legged Dead Lift

Angled Calf Raises

This exercise is good for lower body and aims at strengthening your calf muscles. You can begin by holding a dumbbell in each hand.Keep your toes in such a way thatyour feet form an angle of 45degree.Keep your legs straight and raise your toes as much as you can. Be in this position for two seconds and again come to the normal position.

Angled Calf Raises

 

Basic Crunch

To do crunches, lie down on your back. Bend your knees. Keep your hands near your head.Gently raise your upper body up and experience stretch on your abdominal muscles. Hold the contraction for few counts andrest your upper body on the ground. Repeat few more sessions of it.

Basic Crunch

Ball Crunch

Gently sit on the swiss ball, also called as gym ball and extend your legs in forward direction. Now roll back onto the ball and balance yourself in this position. Place your hands behind the head and chin facing toward the sky, breathe out and raise your upper body and breathe in and come in resting state. This is a great workout for abdominal area.

Ball Crunch

Squats

In this exercise you need to stand with your feet shoulder length distance apart. Now hold a dumbbell within both the hands and keep it in front of your chest. Now keeping spine straight, bend your knees and push hip backwards just like sitting on a chair. Now come up and stand in normal position. Do this for few more repetitions. This is a very good workout for strengthening lower body.

Squats

Along with the cardio you need to include body building exercises for a perfect workout. Just not those hours of weight lifting, your body will be on a continuous process to burn fat throughout the day. This gives you an attractive and impressive body shape that you would be craving for!!.