8 Exercises that help any woman to have the ideal body

When you think of an ideal of beauty, what bodies come to your mind? Jennifer Aniston? Adriana Lima? In general, what girls want is to have a lean, toned body, but without looking overly muscular. And there are some exercises that help any woman to find a good balance between these two aspects: a healthy body and at the same time very “hard”.

O awesome.club defends the idea that there is not only one ideal of beauty. Today, we bring you 8 exercises that can help you conquer the shape ideal. Best of all, they can be made at home. Check it out right now and don’t miss the bonus we prepared at the end.

O russian twist strengthens the core and obliques. The moves are simple:

Lie on the floor and secure your feet to a support (backrest) or keep them elevated in the air. Bend your legs. Raise your torso until you form a V with your legs. The arms should be in front and kept in a perpendicular position to the torso. Rotate your torso to the right and to the left. Lay down. Try to complete three cycles of 30 seconds to one minute — or 20 seconds if you’re just starting out.

This exercise works your abs, upper back, hips, and glutes.

Lie down with your arms stretched over your head. Elevate your (straight) legs. Legs and torso should form a 90° angle (this is the starting position). Raise your torso and separate your legs. Bring your arms to the center, between your legs. Pause and return to the starting position. Try doing one-minute sets — or 40 seconds if you’re not in shape.

By doing this weight exercise you will work your abs, glutes, chest and shoulders:

Lie down with your arms in a supine position and keep your feet on a support (the most suitable is a step). Very slowly, lift one leg and, at the same time, stretch your arms. Also lift your hips. Only one heel and upper back should touch the floor. Return to the starting position and do as many repetitions as you can, but don’t overdo it.

A really complete exercise:

Start in a plank position (arms shoulder-width apart) holding dumbbells, as pictured above. Do a row with your right arm and keep your torso and glutes contracted. Still with the body straight and the neck relaxed, do the same movement with the other arm. Do 3 sets of 10 reps on each side — or 8 reps if you’re not in shape.

To burn fat it is important to sweat. And jumping squats are a good way to work your legs, getting them toned without getting over-muscled:

Keep your hands behind your head. Bring your butt back when squatting. Keep your back and shoulders straight. Go down as far as you can. Jump with force and explosion.

As you return to the floor, bend your knee to cushion.

Try to do 3-4 sets of 15 reps (or 10 reps if you’re just starting out).

The Pilates ball bridge is a great way to work your legs and back.

Lie on your back. Bend your knees and place your feet on the ball. Press into your heels and bring the ball towards you, pressing your glutes. Keep your shoulders on the floor, always contracted. Return to the starting position very slowly. Try to do 3-4 sets of 15 reps (or 12 reps if you’re not in shape).

Another exercise to put your body to work. The side plank is very efficient and helps keep the spine aligned.

Lie on your side and support your body on your elbow. Raise your hips and form a straight line from your heels to your shoulders. Keep your torso stable and bend the leg that is on top. Be careful not to change the curvature of your body. Bring your knee towards your chest. Hold your knee in the same position for 30-45 seconds (or 20 seconds if starting out) and then repeat with the other side.

Try this other type of board:

Get into the classic plank position with your arms and legs straight. On the double plank you should alternate between basic (arms bent) and high (arms straight). Sound easy? Do 10 reps and then we’ll talk again.

Your abdomen is a muscle and muscles can hypertrophy (grow). If you train every day using a lot of weight, that will be the effect and you won’t get a slim waist. It’s best not to overload your abs and do different types of planks to keep your body in shape, beautiful and toned.