women Exercise

What are the best exercises for
beginners female?

Congratulations on completing your workout! Whether you’re aiming to gain muscle or shed some pounds, post-exercise nutrition is essential. Let’s explore tailored options to support both goals:

1. Bodyweight Squats:

  • Stand with feet shoulder-width apart.
  • Lower your body by bending your knees and pushing your hips back.
  • Keep your back straight and chest up.
  • Aim for 2-3 sets of 10-15 reps.

2. Push-Ups:

  • Start in a plank position with hands slightly wider than shoulder-width apart.
  • Lower your body by bending your elbows.
  • Keep your body in a straight line.
  • Aim for 2-3 sets of 5-10 reps.

3. Walking Lunges:

  • Take a step forward with your right leg, lowering your hips toward the floor.
  • Your left knee should hover just above the ground.
  • Push off your right foot to return to the starting position.
  • Repeat on the other leg.
  • Aim for 2-3 sets of 10 lunges per leg.

4. Dumbbell Rows :


  • Hold a dumbbell in each hand, palms facing your body.
  • Bend at the hips, keeping your back flat.
  • Pull the dumbbells to your sides, squeezing your shoulder blades.
  • Aim for 2-3 sets of 8-12 reps.

About this item:

  • Robust Construction: Each dumbbell features a high-quality cast iron core, ensuring durability and consistent performance for every exercise routine.
  • Ergonomic and Stylish: Sleek vinyl coating not only provides a comfortable, non-slip grip but also adds a modern touch to your workout gear, preventing calluses and hand fatigue.
  • Versatile Training Options: Available in multiple weights, our dumbbells support a wide range of exercises for beginners to advanced users, enhancing cardio, strength, and core workouts.
  • Stable and User-Friendly: The innovative flat-bottom design prevents rolling, ensuring your dumbbells stay where you place them for safety and convenience.

5. Plank:

  • Lie facedown with forearms on the ground and elbows directly beneath your shoulders.
  • Lift your body into a straight line from head to heels.
  • Engage your core and hold for 30-60 seconds.
  • Aim for 2-3 sets.

About this item:

  • Lightweight & Thick: Durable yet lightweight yoga mats offer cushioning for joints during any fitness routine.
  • Sticky Non-Slip Texture: Textured surface provides excellent traction and superior grip for a focused workout.
  • Non-Toxic & 6P Free: Made of PVC material free of harmful chemicals such as DEHP, DBP, BBP, DINP, DIDP, and DNOP. Note: Unroll and air out for 2-3 days before use to reduce harmless odor.
  • Free Yoga Class: Purchase includes a free bonus downloadable yoga workout to help you get started.
  • Dimensions: 68″L x 24″W x 5mm Thick.

6. Bodyweight Glute Bridges:

  • Lie on your back with knees bent and feet hip-width apart.
  • Lift your hips toward the ceiling, squeezing your glutes.
  • Lower back down and repeat.
  • Aim for 2-3 sets of 12-15 reps.

7. Cycling:

  • Start with a stationary bike or outdoor cycling.
  • Begin with a moderate pace and gradually increase intensity.
  • Aim for 20-30 minutes per session.

About this item:

  • Type: Stationary Bike
  • Digital display with 5 monitored options
  • Pedals with toe clips
  • Vertical and horizontal seat adjustment
  • Vertical and horizontal seat adjustment

8. Yoga or Pilates:

  • Both are excellent for building strength, flexibility, and balance.
  • Consider beginner-friendly classes or videos.

Remember to start at your own pace, listen to your body, and gradually increase intensity. If you’re new to exercise, it’s always a good idea to consult with a fitness professional or healthcare provider to ensure the chosen exercises are suitable for your individual needs and goals.

Thank You!