Exercises for Men and Women
In order to achieve the best results from your work out, you need to be consistently challenging your body in new ways. This is how you avoid plateaus, boredom and even speed up weight loss. With so many exercise routines out there, selecting one that works for you can be overwhelming; but don’t worry, we have a list of exercises for men and a list of exercises for women that you can easily do at home or at the gym. We would never leave you hanging.
The best exercises for men
- Pushup Plus
This exercise works your chest as effectively as any exercise, the “plus” part of this routine hits your serratus anterior—a small, but important muscle that helps move your shoulder blades. This exercise can help improve your posture and reduce your risk of shoulder injuries. This is one of the best exercises for men.
To begin the exercise, assume a pushup position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head. Lower your body until your chest nearly touches the floor. Pause, and then push back up. As you straighten your arms, push your upper back toward the ceiling. This extra movement is very slight; you'll rise up only another couple of inches. Pause for a one count and then repeat.
- Barbell Push Press
This exercise works out your quadriceps to help you generate more force.
To begin the exercise, grab a barbell with an overhand grip that's just beyond shoulder-width and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart and dip your knees and then in one movement, straighten your legs as you explosively press the barbell over your head until your arms are straight. Lower and repeat. Exercises for men generally employ more strength training techniques than exercises for women.
This exercise will work out your entire body.
To begin the exercise, stand with your feet shoulder-width apart holding a three-to-four pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.
- An oldie, but goodie: the treadmill
The treadmill is another perfect full body workout.
To begin the exercise, step on the treadmill holding a three-to-five pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. Do this series two or three times each week and work up to doing four-minute sets.
The best exercises for women
- Mountain climber with hands on Swiss ball
This is a very simple way to tighten up your abs.
To begin this exercise, assume a pushup position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg and alternate back and forth for 30 seconds. If that's too hard, place your hands on the floor or on a bench.
- Hip raise
This exercise targets your glutes which can actually help tighten up your stomach.
To begin this exercise, lie on your back, on the floor, with your knees bent and your feet flat on the floor. Now brace your core, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
These are great for a toned torso and strong toned legs and thighs. This is one of the most dreaded exercises for women because it’s a bit of a challenge, but you’ll be happy once you see the results.
To begin this exercise, stand with your legs at shoulder width. Keeping your back straight, go down from your hips till your legs are parallel to the ground. Remember not to let your knees extend further than your toes. You can add a barbell on your shoulders or dumbbells. Do as many as you can.
These are great for your core, legs, thighs, hips, sides and back.
To begin the exercise, stand with your legs shoulder distance. Bend down and pick up the barbell without rounding your back. Now bend down, pushing your hips slightly back and keeping your knees soft. Now stand up straight while keeping your back arched. Do this once a week.
Exercises for men aren’t restricted to just men and exercises for women aren’t restricted to just women. The exercises in this article can be used interchangeably between men and women. Consult your doctor before starting a new fitness routine and remember to be safe and have fun.