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Despite its many

health

benefits

, strength training does not have a good reputation among many women.

The reason?

They believe that

strength training

results in an overly muscular, unladylike body.

Nothing is further from reality.

Working strength is not only essential in any fitness routine, it is also the most suitable for women because these exercises not only

tone

the body, but also gain health since they are the best allies to fight against very feminine ailments, among others,

osteoporosis

.

Strength exercises for women

And not only;

also help control pain

rule

.

"The menstrual cycle affects women at the hormonal level and causes the levels of testosterone, progesterone,

estrogens

and insulin

to fluctuate

. Strength training helps us maximize our physical performance and avoid, or improve, premenstrual symptoms," says

Johana Yepes

, a sports and physical activity science graduate and personal trainer from the Yoofit gym.

As the coach explains, women, due to our physiological condition, "must exercise strength if we want to control our hormonal system, avoid

cellulite

, reduce aging and the loss of

collagen

in the skin."

Strength exercises for beginners

And the way to do it is much simpler than it may seem a priori.

Yoofit's

fitness expert

explains what the five simplest strength exercises are, perfect for

beginners

.

Squats

One of the best strength exercises for women because it helps counteract natural hormonal behaviors, such as the accumulation of fat in the hips and legs.

"It's a staple in strength training and the holy grail for women," says Johana, who also advises doing it with weights and "progressively gaining weight to get all the benefits."

Improves orange peel skin, increases muscle mass and promotes subcutaneous fat loss.

Hip abduction.

"It helps to improve the so-called cartridge belts", says Johana, "especially if it is done with rubber bands".

This exercise works the gluteus medius.

For beginners, it is best to do it leaning on a chair or the wall and, if you want to add intensity, separate one leg unilaterally from the center with the elastic band without holding on.

Plates.

"To get strong abs and a core with muscle tone," explains Johana.

In addition to helping us gain strength and muscle tone in our abs, these exercises also increase balance, protect the spine from sudden movements, and improve body posture.

Push up.

To strengthen the pectoral.

It requires strength, postural control and muscular coordination, and we can adapt it to our level by doing it with the knees or in a plank position.

In addition, variants can be added and the intensity increased.

According to the criteria of The Trust Project

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