If you look online for exercise plans for women, you’ll find a lot of options for developing your best workout plan in 2020.
Because women’s bodies are different from men’s bodies, it’s important to develop a customized experience and the best online yoga classes designed to focus on the way a woman’s body works and what goals you want to achieve with your exercise.
You may want to add strength, but women build strength differently from men, so they may need to work harder on certain areas of the body to increase overall strength.
When you develop your best online yoga classes workout plan in 2020, it’s important to think about what you want to accomplish and how you can use specific exercises to do it.
Trending: The Best Online Yoga Classes & Poses
Yoga at Home can be an effective approach to exercise for women.
Since yoga is low impact and focuses on positions and breathing, you can get the exercise you need without straining your muscles.
Yoga can also be a good exercise plan to alternate with more intense workouts so you don’t strain your body while you’re trying to get healthier with your best workout plan in 2020.
YOGA CLASS TYPES:
- Helpful Classes for Beginners
- Calm, Slow Flow Classes
- Power Yoga Classes Set to Good Music
- Fitness-Fueled Yoga (w/ Plyometrics & Resistance Band Training)
Along with traditional yoga classes, you can explore how to do yoga with resistance bands for added benefit toward your health and fitness goals. Resistance bands force you to use your muscles more in yoga poses, which can increase the level of workout you get from your practice.
GENTLE & STANDING YOGA POSES:
1) Downward Dog
Put a resistance band around your thighs and spread your feet in downward dog. You should feel resistance in your thighs as you hold this position.
2) Half Moon
Loop a resistance band under one foot and hold it in the opposite hand. You should feel resistance with your arm extended above.
3) Warrior II
Hold a resistance band in your hands in this pose. You should feel resistance with your arms outstretched in each direction.
No matter what your goals are, the best online yoga classes were built to gain strength, improve your flexibility, and help you get back to having fun when you workout.
Additional Strength Training Exercises for Women
Strength training is different for women than it is for men. Women’s bodies build and use muscles differently, so it makes sense that women do different exercises to build muscle groups.
When building your best workout plan in 2020, strength training exercises should be at the top of your list.
Here are 3 “easy-to-do” strength-training exercises you can incorporate into your routine.
1) Front Squat with Overhead Press
Begin with feet shoulder-width apart and your hands (with free weights) at your shoulders. Move into a squat by bending your knees and keeping your back straight. As you rise back into a standing position, straighten your arms to lift your hands above your head. Return to the starting position. This is one rep. Do 10-15 reps.
If you want an extra challenge, try adding extra weight to your free weights and lower your squat before returning to a standing position.
2) Plank with Alternating Row
Begin in a high plank (extended arms) with a free weight in each hand. Lift your right hand to your right shoulder, keeping your left arm straight to support you in the plank. Return your right hand to the floor and repeat the process with your left arm. This is one rep. Do 5-10 reps.
If you want an extra challenge, try adding extra weight to your free weights. You may also want to twist open to a side plank when you lift each hand.
3) Stationary Lunge with Bicep Curl
Begin in a lunge starting position with your legs straight. Your right foot should be in front of your left foot (vertically) and approximately shoulder-width apart (horizontally). Your hands (with free weights) should be at your shoulders. Bend your knees to move into a lunge, lowering your left knee toward the floor. As you lower your body, straighten your arms to lower your hands toward the floor. Return to the starting position. This is one rep. Do 5-10 reps per leg.
If you want an extra challenge, try adding extra weight to your free weights or lowering your lunge so your knee is closer to the floor.
Top 3 Bodyweight Exercises for Women
Bodyweight exercises are a good way to get the workout you need without any equipment. Instead, your body provides the resistance instead of weights or other equipment, and they still build strength. When building the best online yoga classes workout plan in 2020, try incorporating these highly effective bodyweight exercises.
#1 | Burpee
Begin in a standing position with your feet shoulder-width apart. Drop into a squatting position with your hands on the floor. Kick your feet behind you into a plank. Jump your feet forward into a squatting position. Straighten your legs and as you reach a standing position, jump into the air with your hands over your head. This is one rep. Do 10-15 reps.
If you want an extra challenge, do a push-up from the plank position before jumping your feet forward into the squatting position.
#2 | Mountain Climbers
Begin in a high plank position (arms extended). Jump your right leg forward so your knee is between your shoulders. As you jump your right leg back to the starting position, bring your left leg forward. This is one rep. Do 10-15 reps.
If you want an extra challenge, jump each foot forward so that your knee is on the outside of your shoulder (instead of at your chest).
#3 | Overhead Squat
Begin in a standing position with your feet shoulder-width apart. Extend your arms over your head. Bend your knees, keeping your back straight, into a squat position. Return to a standing position. This is one rep. Do 10-15 reps.
If you want an extra challenge, try lowering your squat before returning to a standing position.
And Here Are Our Favorite Core Exercises for Women
Core exercises are great for toning and building strength in the torso. They can be done with or without equipment. And if you try out the best online yoga classes, these are another great core workout.
Many core exercises also overlap with strength training and bodyweight training so you can maximize your workout. Here are a few core exercises for women to integrate into a workout.
Standing Crunch with Arm Twist.
Begin in a standing position with your feet shoulder-width apart. Bring your arms up parallel with the floor and hold your hands together to make a circle with your arms. Your elbows should be pointed away from your body. Bring your right knee up to your chest and simultaneously twist your left shoulder toward your right knee, keeping your arms wide. Return your foot to the floor and your hands back to center. Repeat this with your left leg and right shoulder. This is one rep. Do 15-20 reps.
If you want an extra challenge, try holding a free weight or medicine ball in your hands.
Begin by sitting on the floor with your legs out in front of you. Hold a free weight or small medicine ball in both hands in front of your chest. Lift your feet and lean back so your body makes a V shape. Twist your shoulders and arms to the right and back to the left. This is one rep. Do 15-20 reps.
If you want an extra challenge, try lowering your legs and leaning back further in your V position.
A simple plank can be a very good core exercise. Begin with a high (extended arm) plank and increase the time you hold the position each day. A good starting time for your plank is 30 seconds. Be sure to keep your back straight.
If you want an extra challenge, try plank variations, such as lowering to your elbows or keeping your feet shoulder-width apart for some variation in your plank.
You can also try a side plank. In a side plank, start in a high (extended arm) plank. Lift your right arm until it is straight up and your right foot is stacked on your left foot. Your chest should be facing the right (instead of the floor). Be sure to hold this position on both sides.
Since a woman’s body is different from a man’s body, it makes sense that a woman’s workout is different from a man’s workout.
As you work toward your health and fitness goals throughout 2020, think about exercises for women that will work the muscle groups you want to work and use movements and positions that help you make progress.
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