Every woman should include these strength moves in their workout routine, because the pros say so!
Ideally, your workout should be quick, fuss-free and well-rounded. In reality however, most of us play favourites, choosing to do only what we enjoy. But when you do the same thing day in and out, you’re likely to neglect certain muscle groups. That’s why we asked various fitness, yoga and pilates instructors for these non-negotiable exercises that every woman should do. Whether you’re a regular runner or weightlifting fanatic, these moves deserve a place in your regular workouts.
Add at least one of these exercises to your current workout and gradually incorporate the rest, if you aren’t already doing them.
Works obliques and abs
Why do it This toughens up the upper body, and will help in activities that require torso rotation, such as swimming and golf. A muscle-strengthening exercise like this increases bone density, so it’s good for women with a calcium deficiency.
How often Three to five times a weekSit on mat with knees bent and heels about 30cm away from buttocks. Lean back slightly and clasp hands in front of chest [A]. Contract abdominal muscles. As you exhale, twist torso to left, keeping back straight [B]. Inhale, return to centre and repeat on other side to complete rep.
Do three sets of 20 reps.
Works quads, hamstrings, inner and outer thighs, glutes and core
Why do it This exercise uses many muscles at once, burns lots of calories and is incredibly functional. It mimics basic movements like standing up, lifting something heavy off the ground and climbing the stairs. If you’re looking for a shapely butt, the squat should be your best friend.
How often Three or four times a week, with a rest day in between
Stand with feet slightly wider than hips, turned slightly outwards. Pull shoulder blades down and back. Keep chest lifted and chin parallel to ground. Tighten core and abdominal muscles, then shift weight to heels. Push hips back as if you’re about to sit on a chair and lower yourself until thighs are parallel or almost parallel to ground. Feet should be firm on ground and knees aligned with second toe, without going past toes. Extend forearms forwards to stabilise yourself [shown]. Avoid tucking tailbone or arching lower back. Return to starting position by pushing through heels.
Do three to five sets of 10 to 15 reps.
Up the challenge: Include dumbbells or do it on a Bosu ball.
Works chest, back, rear deltoids, triceps and abs
Why do it Score a stronger upper body for better balance and posture. This move also benefits women at risk of developing muscular imbalance, especially those who tend to carry a child on one side of their hips.
How often Thrice a week, with a rest day in betweenLie face up on mat, knees bent and shoulder-width apart. Hold a medicine ball weighing at least 2kg above chest, arms extended with elbows slightly bent [A]. Inhale and slowly lower ball to back until arms are in line with torso [B]. Exhale and slowly return to [A].
Do three sets of 15 reps, resting 20 seconds between each set. If using dumbbell, hold it horizontally and grip both ends firmly. Increase weight of medicine ball or dumbbell as you get stronger.
Works abs, core, obliques and lower back
Why do it It’s a powerful exercise to sculpt and strengthen the core, obliques, abs and lower back – flat tummy guaranteed!
How often Twice or thrice a week
In face-down position, balance on knees and elbows with hands balled and wrists facing inwards. Lift body 15cm to 20cm off ground. Engage muscles in back, abs, arms and legs to form line from head to heel. Make sure back is not arched and hips do not sag. Keep eyes on hands without lowering head or tucking in chin [shown].
Hold for 10 to 15 seconds and repeat three times, resting up to 60 seconds in between. Increase holding time as you get stronger.
BIKRAM HALF MOON
Works core, butt, hips, thighs, deltoids, trapezius and chest
Why do it Strike this pose for a more flexible spine, and to alleviate back pain, stiff shoulders as well as scoliosis (spinal deformity). What’s more, it tones common problem areas like the stomach, butt and thighs.
How often Every day
Raise arms overhead and interlock fingers. Release index fingers, keeping thumbs crossed. Inhale, then slowly bend body to right and push hips to left until you feel a deep stretch down left side. Keep spine neutral and arms close to ears [shown].
Hold for one minute and switch sides. Repeat set once more.
DOWNWARD FACING DOG
Works deltoids, triceps, spine, hamstrings, glutes and calves
Why do it Besides being a great strengthener and giving the spine, hamstrings, glutes and calves a good stretch, this inverted pose (where your hips are higher than your heart) boosts blood circulation.”
How often Every day; if not, at least thrice a week
Get on all fours with feet and knees hip-width apart. Place hands shoulder-width apart and spread fingers wide. Pressing firmly through hands, lift knees off mat and straighten legs. Walk hands forward and feet backwards to adjust position. (If you have tight hamstrings, bend knees gently.) Squeeze thighs and imagine pressing them against a flat plane. Press heels down onto mat as much as possible [shown]. Keep neck relaxed and breathe deeply.
Hold for at least 60 seconds.
Works chest, triceps, shoulders, upper back and core
Why do it The push-up is often overlooked. When done properly, it doesn’t just target the chest and triceps, but also the shoulders and upper back. Another benefit: It activates the core and improves torso stability, reducing your risk of lower back injuries.
How often Twice or thrice a week, with at least one rest day in betweenGet into plank position with arms under shoulders and slightly wider than shoulder-width apart. Body should be aligned from shoulders to ankles. Shift weight to balls of feet [A]. Inhale and lower body until it almost touches mat. Keep pelvis neutral, elbows close to body, and head in line with back [B]. Exhale, straighten arms and return to [A].
Do as many reps as you can in proper form. Increase the number as you get stronger.
Works glutes, hamstrings, abs and back
Why do it This move isolates and strengthens the glutes and hamstrings so it’s particularly useful for runners. Done correctly, it engages both the abs and back to improve posture. As a weight-bearing exercise, it also helps to build bone density, which is important to fight osteoporosis.
How often Thrice a week
Sit on mat with legs extended before you. Place palms on floor slightly behind and outside hips, fingers spread wide. Pressing into palms, lift hips and torso towards ceiling, until body is aligned from head to heels. Look up slightly and point toes. Keep arms and legs straight [shown].
Hold for 30 seconds and repeat three times, resting up to 60 seconds in between. If hips drop, lower yourself onto mat and start again.
Up the challenge: If you can hold this position comfortably and stably, do it with one leg lifted and straightened at a comfortable height. Alternate sides four times during each hold.