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It’s essential to have a strong body so that you can perform your daily tasks without getting tired easily. Especially for women, it is important that they focus on strengthening their arms back and core. According to statistics, over 50 percent women, after the age of 30, suffer from back pain and bone weakness. So, maintaining a healthy workout routine will increase your strength and endurance. Here you can learn 5 exercises that will focus on your arms, back and core.
These exercises will give you toned arms and a strong back and core. If you are looking to build some muscles and get rid of arm fat, this exercise routine will be perfect for you. Also, who would mind toned abs that these core exercises can possibly help you achieve?
Celebrity fitness trainer Namrata Purohit, shared an Instagram reel where she demonstrated 5 exercises, calling them ABC workout, to help you strengthen your arms, back and core.
Here are 5 exercises for your arms, back and core:
1. Hip lift and chest press
Lie down on the floor and take two dumbbells in your hands. You can start with some lightweight dumbbells if you are a beginner. Once in the position, you need to lift your hips up while doing a chest press. Make sure your arms, chest and glute muscles are engaged, and you inhale while going up and exhale while coming down.
2. Chest and triceps press with single leg hip lift
Lie down straight on your back and use only one dumbbell for this exercise. Lift both hands up and hold the dumbbell in your right hand. Bend your left knee and lift your hips up by applying pressure on it, while your right leg stays in the air. Then you need to come down and so does your right hand, which has the dumbbell, while the left hand stays upright.
3. Triceps and isometric single leg hip lift
For this exercise, you need to balance your posture on the left leg with your hips lifted up and right leg in the air. Your left hand stays upright while with your right hand you hold the dumbbell and move the arm in a backward 90 degree motion.
4. Roll up and shoulder press
Sit on the floor with your knees bent and arms straight above your head. Hold one dumbbell with both hands. Now you need to slowly lie down on your back without moving your arms, then come up so that your stomach crunches and then do a shoulder press.
5. Bicep curl and ab chopper
Sit up straight with your knees bent, and hold the dumbbell with both hands in front of you. Slightly lean back so that your back makes an obtuse angle with the floor and then do a bicep curl, rotate to your right side, come back at the center, do a bicep curl, then rotate to the left side and keep repeating.
Do at least 10-15 reps of each exercise and don’t forget to work both sides of the body!