Why strength training for women?
Builds muscle
Burns fat because muscle is more metabolically active that
fat
More muscle = more calories burned
Creates more tone by filling in the loose skin with muscle
Increases bone density
Its fun and feels good which releases: oxcytocin,
endorphins, testosterone
Gives power and confidence
Prevents osteoporosis
More blood and oxygen to the muscles, organs and heart
Sweat releases toxins created beautiful skin and
youthfulness
simply holding these movements for 1 minutes also gives you
the benefits of weight
bearing to build muscles and bone density
Give yourself the gift of strength to lift your babies,
your everyday activities that involve lifting, pushing, pulling, and radiating
vitality with those you share life with.
Mantra “I give myself the power and strength in my body to overcome
my mind when I feel weak, depressed, or moody.
Together, my mind and body are a perfect team to provide me strength to
conquer the day and my life.”
1. feet and knee's hip distance apart
2. hands under shoulders, push down to press up
3. press hips up as you squeeze glutes and back of legs
4. level hips with shoulders
1. reach opposite arm to opposite foot
2. switch sides reaching as high as you can to touch foot
while maintaining leg strength and arm strength for stability
3. perform 20 reps
1. extend the leg
aiming for foot over hip
2. press single foot down and arms to lift torso and leg
high
3. hold the position for 10 sec
4. progress to lift and lower top leg while maintaining
reverse plank
1. raise single leg as high as you can while maintaining
stability in hips and shoulders
2.
don't let the opposite hip sink while alternating sides
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