FITNESS: What’s the right exercises for females in the gym?


Idris Aura, Fitness-spalten.

The fitness column is written by personal trainer, Idris Aura.

The equation of maintaining a lean body, with less body fat and cellulite free skin, lies on how you feed and the way your body uses the converted energy. In this case the surplus is stored in form of fat for future usage, and it seems the future is not nearing for most of us.

Last year the IHRSA, a fitness association based in the US, conducted a multi national survey, which indicated that the most common reasons for females to join a gym or health club, is to lose weight, tighten the abdominal muscles and improve overall wellbeing. But, the problem is the way majority of this population doesn’t have a correct approach to what they want to achieve.

Exercising the whole body every day seems to be an easier option for many, but with the right combination of both aerobic and anaerobic exercises, your desired results can be achieved within a realistic period of time. Thus resulting in proper conditioning of both your cardiovascular system (heart) and muscle tone.

Performing these 10 effective exercises the right way improves your body condition no matter your fitness level:

1. Squats
2. Push ups/push ups on knees
3. Chin ups/pull ups
4. Low rows
5. Glute-bridge/hip thruster
6. Plank
7. Tricep dips
8. Shoulder press
9. Lunges
10. TRX medium row

Now, the number of sets, repetition and intensity will depend on the individual ability to perform the above. Putting in mind you can progress to the more demanding versions of the same, or step back and simplify the exercise to suit your level of fitness. Do not copy what other gym goers are doing, since we all exercise for different reasons. But, have a copycat workout – if you prefer!


Please enter your comment!
Please enter your name here