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Weight Loss Exercises For Women

When it comes to weight loss, women may find a need for measures tailored specifically to their needs.

General diet and workout programs that are intended for both men and women typically do not address the different fat burning rates and body composition between the two sexes.

Honing in on targeted weight loss exercises for women can help them to achieve their goals at a more moderate rate than generalized exercises.

Women tend to have a different focus than men when losing weight and toning their bodies. While men tend to concentrate heavily on building a muscular chest and biceps and defining washboard abs, women center their attention on tightening upper arms, slimming their waists, eliminating belly fat, and shaping hips and thighs.

Generalized exercise plans tend to give equal weight between building upper and lower body muscles, and chest and back. Weight loss exercises for women take their focal points into account to achieve desired results.

Cardiovascular Exercises

Cardio tends to be the top choice of exercise for women. Whether it is floor or step aerobics, zumba, spinning, treadmill walking or running, or elliptical trainer, cardio exercises provides women with familiar alternatives to exercise.

While good, it is not the most effective aid to losing weight. Also, too much cardio can lead to overtraining, injuries, and plateaus (due to the body acclimating to routine exercise). However, in moderation, it is still a good part of any workout plan for weight loss and should be added to any program.

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Strength Training Exercises

By far, the most effective weight loss exercises for women involve strength training. Toning and building up the muscles creates an effective system of burning calories. Bottom line, muscles burn fat. While it is not necessary to build muscles like a competing body builder, strengthening your muscles both tones them and allows women to lose more weight than cardio alone.

Sample Exercises

Here are a few sample exercises to address those target areas for women:

Abs: Using a medium to large exercise ball, place your hands straight down on the ball, forming a straight line with your body from head to feet. Tightening your midsection, lift your right foot and pull your know close to your chest while keeping your lower back straight and hold for 30 seconds. Repeat and alternate with the left side.
 
Buns: With bent knees, lie on your back and place your feet flat on the floor. Tighten your core, compress your glutes, and lift your hips upwards so that your body forms a straight line from shoulders to knees. Hold this position for 5 seconds. Lower and lift for 3 sets of 12 reps.

Thighs: With a bent arm, hold a 3- or 5-lb. weight in one hand close to your shoulder. Lunge forward with the same side leg and lower your body until your knee is bent 90 degrees causing the opposite leg to nearly touch the floor. Using the heel of your planted foot, push yourself up and back to your original position. Repeat and alternate with the opposite leg.

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