6 best sports exercises for women.

Fashionable workouts for women always appear in an attempt to make exercises interesting and inspire people to move.

The best part of the exercises given below? They don't require tons of equipment — you just need a yoga mat and a pair of light and medium dumbbells.Deadlift on one leg

Deadlift is one of the best exercises for working out the back of the body, including the gluteal muscles, hamstrings and back. In addition, since the deadlift involves so many muscles at the same time, it saves you a lot of time to perform individual isolating movements. Doing this exercise on one leg also adds an extra load on balance in this workout for women.

· Grab a pair of dumbbells and stand on your left leg.

· Keeping the body tense and the chest raised throughout the movement, pull the right leg behind you and bend the knee so that the right shin is parallel to the floor.

· Lean forward at the hips and slowly lower your body as far as you can.

· Pause, then return to the starting position. When you're lifting, consider using your buttocks to push your hips forward rather than lifting from your back.

Do 10 reps on each side.

Side bar

Planks are one of the best exercises for the press, because they involve the deep internal muscles of the core (including the transverse abdominal muscles), which helps to stabilize the spine and increase the effectiveness of training. This variation with a side position is a good way to work out the press in those areas that are often overlooked by twisting.

· Lie on your left side with straight knees.

· Lift your upper body onto your left elbow and forearm.

· Lift your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.

· Turn around so that you are lying on your right side and repeat.

Make two delays of 30 seconds on each side (then increase to 45 and 60 seconds as you progress).

Push-ups

Push-ups in an ideal technique challenge the whole body (especially the breasts), while burning a few calories. This is one of the best exercises for women because it trains your body in a functional pattern of movement, helping to improve your performance in other exercises in the gym as well as in everyday life.

· Get on all fours and put your hands on the floor and in line with your shoulders, feet together.

· Keep your hips raised and tense all the time, lower your body until your chest almost touches the floor, and then return to the starting position.

Do 15 reps

The second position of the plie

Your lower body — yes, your whole lower body—loves plies. This is one of the best exercises for women because it involves all the major muscles of the lower half of the body, which makes this movement incredibly effective for both building muscle mass and burning calories. Turning the toes outwards during this movement means that the squat will build the inner part of the thighs, as well as tone the small gluteal muscle (the side of the buttocks). Add them to your foot routine to create a killer workout.

· Stand up, legs wider than shoulders, socks slightly unfolded.

· Lower your body down, bending your knees until your hips are parallel to the floor. Raise your arms above your head and lower your shoulders down and back.

· Pause, then slowly return to the starting position.

Do 15 reps.

High intensity intervals

HIIT (High—intensity interval training) is one of the best workouts for women because they burn more calories in a shorter period of time compared to long slow endurance exercises. Try to include it in your training program twice a week every other day.

Choose any cardio equipment (elliptical trainer, jump rope, treadmill, bicycle, etc.) or choose a self-weight exercise :

· 3 minutes with 50% of your maximum effort

· 20 seconds with 75% of your maximum effort

· 10 seconds for maximum effort

Do 10 reps.

Triceps push-ups

Push-ups on the triceps work out the triceps perfectly. And besides balancing your biceps and keeping your arms strong, working on your triceps during a women's arm workout will also make your arms look amazing. Try this workout for women with light weights and a lot of reps, or if you want, increase the weight that you can do with good technique in 10-15 reps.

· Start from the lunge position, holding dumbbells weighing from 1 kg, heel on the floor.

· Lean on the front bent knee and place a straight arm along the body, the upper part of the weight facing the ceiling.

· Lift the weight to your chest and lower it. Switch sides and repeat the movement.

Do 30 reps on each side.