7 Women's gymnastics movements to form the ideal body

Everyone certainly wants the ideal body shape. For that reason, various attempts were made to get the desired shape. Well, actually getting that ideal body is not as difficult as you think. Here are exercise movements for women that can tone the muscles of the body.

1. Single-Leg Deadlift

This exercise for women is useful for toning the buttocks and training all the core muscles so that they can prevent back pain.

How to do it:

Stand holding a pair of dumbbells and then bend forward with one leg straight back (see picture above). Straighten your back with your legs raised back. Hold for a few moments then return to the starting position you were standing.

Next, bend your hips back and slowly lower your body until it is parallel to the position of the leg that is lifted back. During this bending position, train your glutes to keep your body straight.

2. Side plank

This gymnastics movement is a secret weapon to tighten and reduce waist circumference. This movement can train the work of the inner abdominal muscles (obliques and transverse abdominus).

How to do it:

First, lie down to the left or right side. Then support the body with your hands. The position of the legs straightened down on you. For more details, see the picture above.

Hold this position for 30 seconds by lifting your hips until they form a straight line from ankles to shoulders. Next, roll back to the other side and repeat the exercise.

3. Step-ups

This exercise movement trains the muscles of the buttocks and back of the thigh to be tighter, so that the legs look slimmer, stronger, and do not feel heavy when lifted. Step-ups can also tone your front thigh muscles as you straighten your knees to come down to a lower position.

How to do it:

Stand in front of a bench or one rung. Take a strong stride with your feet like the motion when you climb the stairs. Lift your right leg onto the bench followed by your left leg. Then lower your legs one by one down starting from your right leg, followed by your left leg. Then repeat again by lifting your legs upwards and so on for a few minutes.

Maintain balance as you go up and down. Don't lean too far forward or too far back.

4. Plank while raising your hand

Planks with arms stretched forward are very useful for improving posture and core muscle strength. In addition, planks can also help shrink the stomach.

How to do it:

Initially, like a normal plank, support your body with your elbows resting on the floor or mat. Then lift the buttocks so that the legs from the ends to the shoulders are formed straight. Then straighten one hand forward, and keep the other hand supporting the body. Hold the position for 10 seconds and then use the other hand.

5. Bridge

This gymnastic movement looks simple, but is very effective for shaping the glutes. However, this movement can also form the abdominal muscles and muscles of the front and back thighs. Not to forget, this exercise is also good for maintaining the perfection of the spine.

How to do it:

First, lie down first on the mat or floor. Then, bend your knees with your feet flat on the floor. Then lift your hips so that your body forms a straight line. Then return to the starting position, and return to raise your hips again.

6. Shoulderstand

The shoulderstand movement tends to be easier and remains full of benefits. This movement helps strengthen the muscles of the legs, buttocks, arms, and abdominal muscles.

How to do it:

Lie on your back and lift your legs and hips off the floor. Continue to lift your legs up until they are close to level with your head. Place your hands supporting your back as shown above. Keep your legs straight up. The position of the legs should be straight from the shirt to the ankles.

7. McGill curl up

Source: Women's Health

This exercise can train all abdominal muscles, maintain the strength of the spine, as well as increase the endurance of the muscles around the back so that back pain can be prevented.

How to do it:

Lie on your back on the floor with your right leg straight on the floor and your left knee bent with your foot flat on the floor. Place your palms under the natural arch of your lower spine (see figure A).

Slowly lift your head and shoulders off the floor without bending your lower back or spine. Hold the head and shoulders lifting position for 8 seconds (see figure B).

Inhale as long as you raise your head. Do this movement 4-5 times. Then replace the straight leg and bend it alternately. To make it more challenging, lift your elbows off the floor as you bend your head.

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