Continuing our run-up to International Women’s Day (the 8th of this month), this is the last of our 8-series. Today, we take a look at 8 simple workouts that can tone your muscles and help you look good in everything from saris to swimsuits!

Workout 1: Pushups

It gives your entire body a good workout, tightens all the right areas, and burns a lot of calories.

On all fours with your hands slightly wider apart than shoulder width, lower your body until your chest almost touches the floor. Then push yourself up to your starting position, and repeat.

Workout 2: HIIT Training

This isn’t a workout per se, but a way to modify workouts for maximum effect in a shorter time. Whatever the exercise you choose, here’s how to do interval training: Alternate between short bursts of full-intensity activity, and doing the same activity at a relaxed pace/intensity.

HIIT burns much more calories than slow endurance training.

Workout 3: Step Ups

The recipe for toned, stronger legs that look great in skirts and fitted pants.

Place one foot on a stool or bench, or some raised platform. Now ‘step’ onto the bench. Then come back to your starting position. Now repeat and alternate legs.

Workout 4: Bridges

If you have frequent mild issues with back pain, bridges can help with that—although for heavier pain, you’re better off seeing a doctor.

To perform a bridge, lie on your back with knees bent so that your feet are on the ground. Now raise your hips so that there is a straight line from your shoulders to your knees. Then bring your hips back down slowly.

Workout 5: Side Planks

A variation on the normal plank, these are designed to exercise muscles that the usual ab exercises (like crunches) cannot help.

Lie on your side with knees straight, and prop yourself on the elbow under your body. Now, slowly lift your hips off the ground and hold this position for a while. Then lower your hips and repeat.

Workout 6: Plies (Ballet Move)

If you’ve always wanted to have the legs of a dancer, plies should be a part of your daily workout routine.

With feet wider than shoulder width and toes pointed outwards, lower your body until your thighs are parallel to the floor. If you can’t do this, lower your body as far down as your thigh muscles will allow you. Then return to the starting position.

Workout 7: Single Leg Deadlifts

With a light dumbbell in each hand, bend one knee, and lift this lower leg behind you so that your shin is parallel to the floor. Then, bend forward at your hip and lower your body as far as possible. Then, push your body back to the first position, using your glutes.

It’s a little complex, but well worth the effort.

Workout 8: ‘Superman’ Planks

This is a modified plank. On the all fours position, extend one arm forward (man of Steel-style) even as you raise your hips off the ground.

 

These workouts are designed to tone your legs, glutes, and chest, and strengthen your core. Include these in your workout to look better and feel more confident every day—happy International Women’s Day!

References:

https://www.shape.com/fitness/workouts/10-best-exercises-women