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Flat tummy and tight abs undoubtedly look amazing. But this is not the only reason why a large share of women performs core workouts daily. Strengthening core muscles and improving your balance, stability, and flexibility can also be some good reasons why you should add the best core exercises to your fitness routine. When it comes to choosing the best core strengthening exercises for women, individuals often become confused and end up selecting the wrong ones.

One of the best ways to avoid such mistakes is to consult fitness experts who are certified. Also, this article will guide you to make the correct choice and to follow the right steps of some of the most effective core exercises for women. Please keep on reading now and check out the steps.

Core Exercises for the Beginners

If you are a beginner, you should start with the easy ones. You can move to the next level once you start finding the following moves easy. Now let’s dig deeper.

1.     Bird Dog

The Bird Dog, an effective bodyweight floor exercise can strengthen your core, specifically your lower back, the abdominal muscles, thighs, and butt in the best possible ways. You do not need any equipment while performing this workout.

Steps to Follow

• Kneel and keep your knees hip-width apart
• Keep your hands on the ground and place them about shoulder-width apart
• Tighten your abdominals. Lift your left leg and right arm off the ground and extend them. Position them such a way so that they remain parallel with the floor
• Hold this pose and release after 5 seconds
• Switch your legs and arms and again hold that pose for 5 seconds

Sets and Reps

3 sets of 5 reps for every side

Benefits

1. Strengthen core and back muscles
2. Improve the stability of your spine
3. Improve your mobility and flexibility

2.     Side Plank

When it comes to strengthening the oblique abdominal muscles, most fitness experts usually count on Side Plank first. It involves the following steps.

Steps to Follow

• Lie on your right side and extend your legs
• Keep your right elbow on the floor and make sure that your head is in the same line with your spine
• Lift your hips off the ground and raise your left hand. Position it such a way so that there is a 90-degree angle between the floor and your left arm
• Hold this position for a few seconds
• Change your side or switch your hands
• Hold that pose for 20 seconds and repeat it

Sets and Reps

3 sets

Benefits

1. Build your balance and coordination
2. Develop your core strength

3.     Mountain Climbers

Mountain Climbers are the best option for you if you want to develop core strength and build cardio endurance. Performing Mountain Climbers means getting full body workout benefits from a single exercise.

Steps to Follow

• Get into a Plank position (Standard Plank). Now, position yourself in such a way so that your body weight is evenly distributed between your toes and hands
• Pull your right knee towards your chest
• Switch your legs and
• Repeat it

Sets and Reps

3 sets of 12 reps

Benefits

1. Build your cardio endurance
2. Strengthen your core muscles

Advanced Level Core Workouts for Women

So, you have started finding the beginner’s moves pretty much simple. Now it’s time for you to move to the next level. Below are some core exercise moves, best suited for advanced levels. Let’s check out these steps now.

4.     Dead Bug

The Dead Bug move is one of the best picks among core workouts for women. It will help you build a stable foundation that protects your spine and allows you to perform athletic movements with greater ease.

Steps to Follow

• Lie on your back while keeping your arms extended over your chest
• Bend your knees and maintain a 90-degree angle
• Brace your core
• Extend your left arm until it touches the floor
• Extend your right leg slowly and stop before it touches the ground
• Hold this pose and switch your legs and arms
• Repeat it

Sets and Reps

10 reps

Benefits

1. Strengthen your core, back muscle and spine
2. Improve your posture
3. Prevent and relieve your back pain

In case, you find any of these steps difficult, you may seek help from certified trainers in a reputed gym. If you stay in Kolkata, you may pay a visit to Starmark Fitness Studio, a well-equipped Gym in Kolkata. They have a great team of certified and experienced trainers who can help you during your journey towards getting tight and toned abs.

5.     Single-Arm Press

Your list of advanced core strengthening exercises for women will remain incomplete unless you add this one. To perform Single-Arm Press, you need a dumbbell.

Steps to Follow

• Stand while keeping your hip-width apart
• Hold a dumbbell in your right hand
• Extend your left arm and position it in such a way so that there remains a 45-degree angle between your left arm and your body
• Tighten your core and raise your dumbbell overhead
• Switch your arm and repeat it

Sets and Reps

10 reps for every side

Benefits

1. Enhance muscle activation
2. Increase your shoulder stability
3. Improve your core and heap stability

6.     Glute Bridge March

The Glute Bridge March is considered one of the best core workouts for women. To learn its steps, please dive into the following section now.

Steps to Follow

• Lie flat on the floor and bend your knees
• Keep your feet flat
• Extend both your hands and maintain a 90-degree angle
• Lift your hips off the floor and keep your body in a straight line
• Lift your right knee and position it such a way so that you can maintain a 90-degree angle
• Hold this pose for a moment
• Do the same with your left leg and hold that position for a few seconds
• Repeat it

Sets and Reps

12 reps

Benefits

1. Work your core muscles and lower back abs
2. Relieve back pain, knee pain and hip pain

Like men, women should also perform core strengthening exercises daily if they want to improve their posture. While doing the exercises, make sure you follow the right steps and also it is necessary to obey all the instructions of your trainer. When you do so, you will get the best health benefits out of these workouts.        

Chest workouts can do more than just improving your posture – they can also help you perform several day-to-day tasks with ease. Most importantly, you will feel more confident when your physique is improved.

Chest exercises involve some effective steps that help you build not only the pectoral muscle or pecs but also some smaller muscles including trapezius muscle and latissimus dorsi muscles or lats.  All these small muscles support pectoral muscle, the largest ones in your chest.

Having broad shoulders and a muscular chest is a dream for a large share of men. But, how to achieve this goal? Well, the answer is very simple. At first, choose the best chest exercises for men and perform them regularly. Thus, you will achieve the physique you desire.

Now the question is – how to choose the best chest workouts for men? To get the correct answer, please keep on reading this article. Here, we have discussed several chest exercises for building and strengthening pectoral and shoulder muscles.

Get Set Go

So, you are ready to start this new journey i.e. to build chest muscle. Well, now that you are ready to proceed further, make sure you bring the following equipment first:

• Flat or incline bench
• Bar or dumbbells
• Seated machine chest press,
• Cable crossovers

If you are a beginner, make sure you consult experienced trainers from the best gym. They will guide you to follow the right steps so that you could avoid injuries. When it comes to choosing a gym, most people in Kolkata, usually count on Starmark Fitness Studio fist. This gym has gained wide recognition within a short time.

Generally, you should consider lifting lightweight to minimize the risk of workout injuries, also you should not pick up weight with too much strain since it may lead to shoulder pain.

Now follow the right instructions and get a bigger and stronger chest.

Best Chest Workouts for Men – Secrets to Getting Bigger Chest

Choosing the right chest workouts determines your success in achieving the goal physique. Hopefully, this article will guide you to make the right choice as per your requirements.

1.     Peck Deck

A peck deck machine can help you increase your muscle mass and strengthen your chest. While using this machine, you should not add extra weight since this may increase injury risks. Also, you should avoid this exercise if you have ever had a shoulder injury.

Steps to Follow

• Rest your feet on the floor and keep them flat
• Sit firmly and lift your arms slowly until they reach the shoulder level (Keep your elbows at 75-degree angle)
• Place both your elbows on the centre of the pad
• Push the wings slowly and stop before they touch each other
• Get back to the starting position again

2.     Barbell Bench Press

Barbell Bench Press, an upper-body pressing drill, helps gym enthusiasts build strong chest and shoulders. When performing this exercise, you need to position yourself on a flat bench and keep your feet on the ground. You should also keep your shoulders, head, and buttocks on the bench.

Steps to Follow

• Hold the barbell tightly and lift it up
• Position it over your upper chest and chin. While positioning it, just keep your wrists and elbows straight
• Lower it slowly and stop before it touches your chest
• Lift the bar while keeping your back flat and wrists straight

3.     Incline Dumbbell Fly

Incline Dumbbell Chest Fly is one of the most chosen chest workouts for men. To perform this upper body exercise, you need a set of dumbbells. If you want to follow the traditional way, you need to lie on an incline bench do the moves. However, a standing variation is also quite popular today.

Steps to Follow

• Hold two dumbbells in both hands and lie on an incline bench
• Keep your feet flat on the floor
• Press your head, back, shoulders, and buttocks to the bench.
• Keep the dumbbells near your chest and keep the wrists straight
• Pull the dumbbells inwards and press them up above your chest
• Keep both elbows straight but do not lock them
• Lower your dumbbells in an arc and keep them parallel
• Push them toward the ceiling in the same arc

4.     Push-Ups

Push-Ups are mainly for them who do not have time for visiting gyms daily. You can perform it at home. The best part about this exercise is that you do not require any equipment while doing this exercise. Push-Ups offer the best muscle-building benefits such as strengthening the chest, shoulders, and arms.

To get the most out of Push-Up workout, pay close attention to its steps.

Steps to Follow

• Keep your abdomen tight, align your spine and neck in the same line and also you need to keep the elbows close
• Keep your hands under the shoulders and slowly lower yourself with full control
• Press up

5.     Dips

A Dip that is an upper-body exercise can help you build shoulder, back, chest, and arm muscle. You need two dip bars to perform this chest exercise.

Steps to Follow

• Hold two dip bars tightly and slowly lift your body
• keep both your elbows straight
• Bring your two legs close to stabilize the lower part of the body
• Lower your body slowly. But you need to stop when your upper arms and the floor remain paralleled
• Pause and then return to the starting position again
• Repeat it

If you face any problem while following the mentioned steps, feel free to seek help from fitness experts. they have years of experience and they know how to support you in the best possible way during the training sessions.

6.     Bent Forward Cable Crossover

The Cable Crossover exercises mainly target the pectoralis muscle. Those who want to build their chest, are the best candidates for this exercise. To perform this workout, you need a high pulley machine.

Steps to follow

• Keep your one leg in front of the other
• Hold the pulley handles firmly and pull your arms inward. Keep your hands below your shoulders
• Slowly bring your hands together and then extend them
• Repeat it

7.     Seated Machine Chest Press

Seated Machine Chest Press is considered one of the best chest exercises for men because of its amazing benefits like building the side chest muscle, triceps, and other muscle tissues, strengthening arms, and more. Have a close look at the following procedure to know how to perform it.

Steps to Follow

• Grab the handles tightly
• Lift your elbows and stop when your upper arms are parallel to the floor
• Pull the handles towards you and breathe in
• Push the handles and breathe out
• Pause a little before you go back to the starting position
• Repeat this

If you have any queries like how many times do you have to repeat it, you may talk to trainers. They will give you the best suggestion as per your requirements.

8.     Decline Bench Press

The decline Bench Press is almost similar to other Bench Press workouts like Flat Bench Press and Incline Bench Press. It targets the pectoral muscle, especially the lower pec area.

Steps to Follow

• Lie straight on a decline bench
• Hold the bar
• Slowly lower the bar
• Stop when it reaches to the chest level
• Extend your arms and lift the bar. Thus, you will get back to the starting position
• Repeat this process

Hopefully, you have found all the information you need, regarding the best chest exercises for men. If you still have any queries about the mentioned procedures, you may talk to experienced fitness experts from your nearest gym.

So, you are one of them who go to the gym and do the chest workouts on a regular basis. Probably, this makes you feel you are gaining the best outcomes. But, have you ever wondered whether the workouts you are performing are the most beneficial ones or not?

To find the right answer to such questions, you can stay tuned with us. Once you go through this article, you will get all the required information regarding the best chest workouts and how they can be beneficial for you.

Top 3 Benefits of chest exercises

Chest exercises come with the following benefits:

• Improve your posture
• Lengthen and strengthen the chest muscles
• Help you stay fit

Now that you know the major benefits of chest exercise, you must be thinking about doing it on a regular basis. But how do you understand which are the best chest exercises for you? Hence this article. We are here to guide you to choose the best workouts for chest.

Best Chest Workouts to Build Perfect Pectoral Muscle

Before we start discussing different types of chest workouts, let us tell you that all the below mentioned exercises are suggested by fitness experts of Starmark Fitness Studio, the biggest gym in Kolkata, India. We have conducted thorough research and talked to a few trainers in this gym so that you will get the right information, you need. Now check these out to get all the required information.

1. Machine Decline Press

Some machines such as hammer strength allow gym enthusiasts to move every arm independently. This is a great way to strengthen your chest muscles. By doing a Machine Decline Press on a regular basis, you will be able to improve your posture.

How to Do It?

Before you start performing this exercise, you need to adjust the machine seat and check whether the handles are aligned with your chest’s lower portion. Make sure, your back is rested on the resting pad. Once you set up the machine, now it’s time for you to perform this exercise.

• Press the handles and don’t stop until your hands are extended
• Hold this position without locking the elbows
• Get back to the starting position and repeat it

Let us tell you one thing – when you follow the above-mentioned steps, you are likely to feel a stretch in the chest muscles. There is nothing to worry about it since it’s normal to feel that way.

If you have any questions like how many times should you repeat it or how frequently should you perform it, you may talk to experienced trainers who have years of experience and profound knowledge.

2. Dumbbell Floor Press

According to a large share of gym enthusiasts, the Dumbbell Floor Press is one of the best chest exercises for all.

Well, unlike the other chest workouts, you do not need any bench while doing this exercise. You can do it on the floor. You just need to follow the right rules if you want to avoid workout injuries.

How to Do It?

Here are the steps you need to follow:

• Hold two dumbbells tightly and lay on the floor
• keep your feet flat
• Drive with the heels and squeeze the glutes
• Lift your dumbbells
• Lower them with full control

Every exercise has its own rules and this one is not exceptional. One of the major rules of the Dumbbell Press is to keep the elbows at a 45-degree angle. By doing so, you will be able to keep the shoulders safe. To get the best health benefits out of dumbbell workouts, you need to follow all the rules properly.

3. Flat Bench Press

Do you wonder, why is it on the chest workout list? The reason is that it will help you strengthen your muscles in the best possible ways. Those, who want to build muscle, are the right candidates for this exercise. This easy-to-learn exercise involves lifting weight while lying on a bench. To know more, please follow this guide.

How to Do It?

You will get the best benefits out of Flat Bench Press only when you follow the right process or obey all the instructions, given by your trainer. To know the right steps, have a close look at the procedure mentioned below.

• Lie flatly on the bench and keep your feet on the floor.
• Drive the shoulder blades down into your bench
• Lift the dumbbells and squeeze the handles tightly
• Lower it and repeat it a few times

Do you want to know how to avoid shoulder injuries while performing this workout? Well, the secret lies in maintaining the right angle between your elbows and the floor. Just keep your elbows at least at a 45-degree angle and you will be safe.

4. Chest Fly

This is one of the best chest workouts and is often suggested by a large share of trainers. This exercise involves creating tension by the movement.

When people hear the words “Chest Fly”, they usually assume that it is all about flapping the arms, as suggested by the name. But flapping is not the right way to follow, rather squeezing is the secret here. This exercise involves squeezing of the arms slowly and lifting light weight.

How to Do It?

Chest Fly, one of the most popular workouts for chest, involves some easy steps such as:

• Lie on the flat bench
• Grip a couple of dumbbells
• Lift the weight up above your chest
• Move your arms and hands through an arc
• keep your elbows at a specific angle

But, do not try to do it forcefully since it may hurt your shoulder. Rather, go as deep as you can or as your shoulder mobility permits.

5. Batwing Fly

So, you have already performed a dumbbell fly about a thousand times. But, have you ever tried Batwing Fly? If you are a beginner, then let us tell you that keeping the weight light is the secret to this exercise. Lifting too much weight can severely damage your muscle. So, stay alert and follow the right steps. Also, you should take some break or try some alternating between the neutral and overhand grips in order to get the best benefits out of this chest workout. 

How to Do it?

Batwing Fly involves the following steps:

• Sit on the incline bench
• Hold a dumbbell in each hand
• Keep your chest straight and strong
• keep your arms at a lower position and lift lightweight.

Choosing the right workouts for chest will be easier when you seek help from trainers. Just conduct thorough research and find the right expert to get the best support.

6. Plyometric Push-Up

Plyometric Push-Ups are not for the beginners. They are actually an advanced exercise that works your triceps, chest, shoulders, and abs. This exercise is suitable, especially for them who have well-developed strength in the upper body.

When you start performing Plyometric Push-Ups and do other chest workouts on a regular basis, you will be able to jump higher, run faster, and change your direction more quickly. 

How to Do It?

At first, you need to get into the proper position – push-up position. Once you get into the right position, you may follow the below-given steps:

• Stretch your hands a little bit until you get into the right position
• Keep your body at a straight line
• Lower your chest
• Press up so that both your hands come off the floor
• Repeat it

Please consider seeking help from fitness experts, if you find any difficulties while following the mentioned steps.

7. Suspended Push-Up

Suspended Push-Up, which is a bodyweight exercise, is performed either on gymnastic rings or a suspension strap system. It mainly targets the triceps, chest, and shoulders. Like the previous one, this is also not for beginners.

How to Do It?

Steps which are involved in Suspended Push-Up include:

• Hold the handles of a TRX strap tightly
• Drag your hands in front of your chest
• Keep your body at a 45-degree angle from the floor
• Stretch your hands and lower the chest toward the floor.
• Stretch your hands as far as your shoulder mobility allows

Performing Suspended Push-Ups is not that easy as it sounds. Make sure you seek help from trainers while doing this exercise.

As we have already mentioned, one of the best ways to improve your posture is to perform workouts for chest on a regular basis. But since you can get the most benefits when you choose the right workouts for chest, you should be wise while selecting them. And we hope our guide to the best chest workouts has helped you in making a decision.

Should Women also perform Chest Workouts?

Is it necessary for women to do chest exercises routinely? Well, the answer is yes. Like men, women also cannot neglect chest muscles because of a range of health benefits that includes improving the shape of breast and overall strength and posture.

Now that you have read all about the best chest workouts and their benefits, it’s time to consult trainers and start your training sessions as soon as possible.

Your knee is one of the most important areas of our body since it connects your leg with your thighs. It is also the largest joint in your body. Unfortunately, it is prone to various injuries and is susceptible to osteoarthritis. Thousands of people across the globe suffer from mild and severe knee pain. Although surgeries and medication you in this regard, we recommend you take the help of some exercises for knee pain because of how wholesome they are.

Today, we are going to help you out in this regard by introducing you to some of the most effective exercises for knee pain that you can do for taking care of your ailing knee. So, let us get this thing rolling.

Best Exercises for Knee Pain

For a very long time, there was a misconception that only older people suffer from knee pain. But, there days, we are hearing people as young as in their 20s suffer from it. Whether you are a housewife or a weekend warrior or an Olympic athlete, no one can assume that they are immune from the attacks of knee pain.

Some of the most common types of knee pain are osteoarthritis, meniscus tears, tendinitis, and sprained knee ligaments. The exercises that we are about to discuss today will not only help you in getting rid of knee pain, but they will also improve your range of motion and overall flexibility.

Remember, the exercise for knee pain doesn’t affect the knee joint directly. Instead, they help in strengthening the muscles surrounding your knee joint. When you have strong muscles, they will inadvertently provide support to your knees. This support will help in alleviating pressures and strains on these joints, which will, in turn, cause relief from pain and in making a person more active.

As per the Arthritis Foundation, regular performing of exercises is the most effective non-surgical way to treat osteoarthritis. With all this information now in your hand, it is time to look into the highly beneficial exercise for knee pain.

Hamstring Stretch

Meant to soothe your hamstrings which are the muscles in the back of your thigh, the hamstring stretch is a very popular exercise that is one of the first exercises that is usually recommended by gym trainers to those suffering from knee pain.

For performing this exercise, you first need to lie down on your bed or a mat if you want to do it on the floor. Try and straighten your feet. If possible, try to bend both of your knees while keeping feet flat on the bed/floor.

Next, you need to lift one of your legs off the bed/floor. Proceed to put your hand under your knee and behind your thigh. Slowly, pull your knee towards your chest until you feel a modest stretch. Stay in this position for around 30 seconds. Put down your feet and shift to the other feet. Repeat this twice on both sides.  

Heel & Calf Stretch

This exercise is meant to target the muscles in your lower leg; to be specific your calf muscles. For this exercise, you need to stand facing a wall.

Next, place your hands on the wall and put one leg behind as far as you can. Don’t incur too much pain while doing so. In other words, put your feet back as far as you are comfortable. Your heels should stay flat and your toes must be faced forward. Slightly bend your knees.

Proceed to lean into the stretch and stay in this position for around 30 seconds. At this point, you will be able to feel the stretch in your back leg. Change your leg and then repeat. Perform this stretch twice on both the legs.

Calf Raises

Evident by its name, calf raises is meant to strengthen the back of your lower legs, which includes your calf muscles.

For this exercise, you have to stand with your legs shoulder-width apart. Try and position yourself next to a wall. You can even hold on the back of a chair for support. Next, gently lower your heels to the starting position. Perform two or three sets of ten repetitions each.

Leg Extensions

Contrary to the popular belief that you need heavy weights and gym equipment to strengthen your quadriceps, you can use your own body weight instead of a weighted machine when you perform leg extensions. This ensures that the pressure is off your knees.

For this exercise, first and foremost you need to find yourself a chair. Sit up tall in it and put your legs flat on the ground by maintaining a hip-width distance between them.  Make sure to look straight ahead since posture is very important in this knee pain exercise.

Next, extend one leg as high as possible by contracting the muscles of your thighs. You need to ensure that you don’t raise your buttocks off the chair. Pause for a while and then lower yourself to get to the starting position. Perform two to three sets of ten repetitions for each foot.

Hamstring Curl                      

The next exercise for knee pain is the hamstring curl. It targets your hamstrings as well as your glutes. This workout also needs core strength in order to keep your hips and upper body steady.

For performing this exercise, you need to stand up facing a wall. Feel free to use a chair for support. Your legs should be hip-width apart from each other. Raise one leg up while bending your knee and lifting your heel towards the ceiling. Try to go as far as you can without getting too uncomfortable. Remember, your hips should be pointed and your upper body should be still during this step.

Stay in this position for around five to ten seconds. Relax and bring yourself down to the starting position. Perform two to three sets of ten repetitions for each foot.

Straight Leg Raises

Aimed at strengthening your quadriceps and hip flexor muscles, straight leg raises comes next in our list of effective exercises for knee pain.

When you flex your leg at the end of the move, you would notice your shins getting tightened.  As you get comfortable after a few days, you can add a 5-pound ankle weight to strengthen your feet.

To perform this exercise, you need to lie down on your bed or a mat on the floor. Bend one of your legs and keep the other leg straight in front of you.

Contract the quadriceps of your straight leg and slowly lift it off the bed/floor until it is the same height as that of your bent knee. Stay in this position for a maximum of five seconds before lowering down to the starting position. Perform two to three sets of ten repetitions for each foot.

Prone Leg Raises

Prone leg raises are meant to work your hamstrings and glutes. Once you get into the rhythm of this exercise, feel free to add a 5-pound angle weight after a few days.

For this exercise, you need to lie down on your stomach on a bed or the mat if you are doing it on the floor. Keep your feet straight behind you. Make sure that your head rests on your arms.

Follow this by engaging your glute and hamstring muscle in your left foot and raise your foot as high as you comfortably can. Don’t put yourself through pain while doing so.  Your pelvic bones should be kept on the floor while performing this knee pain exercise. Hold your foot in the raised position for around five seconds. After that, lower your leg, rest for two seconds and repeat. Perform two to three sets of ten repetitions for each foot.

Half Squat

One of the best exercises that target your hamstrings, quadriceps, and glutes, half squats are what we call an all-rounder exercise. On top of that, it doesn’t strain your knees, which is another reason for you to perform this.

For half squats, you first need to get into a standing squat position. Keep your legs shoulder-width apart from each other. Next up, put your hands on your hips or out in front of you, whichever is comfortable to you for finding balance.

Keep your head straight and slowly squat down around 10” (25 cm). This is usually considered to be the halfway point to a full squat. Stay in this position for a few seconds, and then proceed to stand up by pushing through your heels.

Perform two or three sets of ten repetitions of this knee pain exercise.

Summary

No body part should be neglected, especially something like your knee that plays an active role in supporting your body weight and in enhancing your movement. You use it for walking, running, jumping, climbing, dancing, and what not. So, be sure to practise the aforementioned exercises and make them part of your daily workout regime.

However, prioritise the safety of your health first. Although these exercises are safe and can be performed by anyone, we recommend you get a consultation from your doctor, physical therapist or gym trainer regarding the viability of these exercises.  This is because your body may or may not be suited for them and valuable advice from them can help in tweaking modifications in the exercises. So, be safe, keep your knee healthy and moving, and visiting the gym regularly.

Apart from these exercises, please don’t forget to add Yoga, swimming, water aerobics, stationary cycling, and walking to your knee pain workout regime. These low-impact exercises will help strengthen your knee further. The more diverse knee pain workouts will be, the more benefit you will withdraw from them.