We know staying fit can be quite challenging. Juggling work, studies, friends and family, it’s often difficult to throw exercise into the mix.
Well, we’re here to tell you it doesn’t have to be hard.
Although you may think exercising takes hours out of your week, all you need to do is stay consistent.
Yes, even 10–30 minutes a few times a week is enough, as long as you keep it up.
And it’s good to start young. If you create these habits early on in life, you’ll set yourself up for a lifetime of health.
So whether you’re into fitness or you’re just starting out, here are some great exercises to help you feel your best as a young woman.
Squats are a great way to work your glutes, quads, hips and core all at once. This makes them super effective, especially if you’re time poor.
To complete a squat, start off standing up with your feet shoulder width apart, your arms held out in front of you and your chest straight.
When in your squat position, your weight should be in your heels and you should be able to wiggle your toes.
Keeping your core engaged and your chest up proud, move your hips back like you’re about to sit on a chair. Hold for a few seconds, squeeze your glutes, then lift back to your starting position.
Squats are an easy and effective way to strengthen your lower body, but don’t be surprised if it hurts to sit down the next day.
If squats aren’t your thing, work your glutes with this classical pilates position.
Start by lying down on your back with your feet flat on the floor and your legs bent. You may choose to keep your hands on the floor by your side for support, or for a bit of a challenge, hold them up to the sky.
Engage your core, keep your feet and hands planted into the mat, and lift your hips towards the ceiling slowly and with control. Whilst you’re lifting your hips, make sure you’re squeezing your glutes to really get the most out of this move. Hold at the top for a couple of seconds, then slowly roll down to your starting position.
Repeat this exercise as many times as you can.
Crunches are a classic core strengthening workout. Although a couple of sets may leave you screaming with pain, they’re a quick and effective way to tone up your core.
To complete a crunch, start by lying on your back, bending your knees and pressing your feet into the floor.
Lace your hands behind your head, keeping your elbows wide, and lift your head and shoulders off the floor using the strength of your abs.
Hold this position for a few seconds at the top, then slowly roll down. Repeat this move as many times as you can with proper form.
When doing a crunch, it’s important to lift from your abs, rather than your head, as this can cause neck pain and will decrease the effectiveness of the exercise.
Leg lifts are another fun core workout, but beware, they really burn.
To start, lie on your back with your hands pressed into the floor by your side for support.
There are a few options here. You can either keep your head on the ground, or if you’re up for the challenge, you can lift your chest and shoulders, placing your hands behind your head.
Squeeze your thighs together and slowly lift your legs off the floor in unison without moving the rest of your body.
Make sure you’re keeping your legs super straight, and hold for a couple of seconds at the top. Then, slowly bring your legs down until they almost touch the floor. Hold them there for a few seconds, then repeat the move again.
Leg lifts are quite challenging, so if you’re new to working out, you may choose to lift one leg at a time.
Ahh the dreaded plank.
Whilst the word alone can make people squirm, planks are an amazing full body move.
To complete a plank, you need to hold yourself up using your hands and feet.
Make sure your elbows are under your shoulders, your forearms are parallel, your gaze is forward and your core is engaged.
Hold this plank position for as long as you can, but don’t be surprised if your arms begin to shake after 10 seconds.
Last but not least, push ups are a super effective way to work your arms.
To complete a push up, start off in a high plank position with your arms slightly wider than shoulder width apart.
Keeping your back and legs stretched behind you, lower your body down using your arms and stop just before you reach the floor.
Hold for a second or two, then slowly make your way back up to your original position and repeat as many times as you can.
If this is too hard for you, you can do it on your knees and it’ll still be effective.
Get fit with Steppen
If you’re looking for more exercises, we’ve got you covered.
The Steppen app has a range of different workouts to meet your every need. Choose from pre-made workouts or mix and match moves to create your own routine. From slow and relaxing Pilates to HIIT intervals, there’s something for everyone on Steppen.
What are you waiting for? Start your fitness journey and download the Steppen App today.
