Fitness Exercises by Exercise Type Man And Woman

Fitness Exercise for women

Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone lower abs, anyone. After a lot of exercise trial and error, I’ve finally found a solid set of moves that help me shape up and feel confident in a swimsuit, my favorite skinny jeans, or a sexy cocktail dress.I love this exercise because it lifts and tones the glues and activates my entire core.which helps prevent back pain.I’m a huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens my chest muscles to keep thing perky in your bikini.Read on for the top 10 exercises that I find work wonders for my stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.
Fitness Exercises by Exercise Type Man And Woman
1. Lower-Ab Crunch





  • Lie on the floor with arms beside you and calves on the ball. 
  • (A) Lift your backside up without arching your back (keep your abdominal tight for support).
  • (B) With hips still raised, bend your knees and roll the ball toward you with your feet until they’re flat on top of the ball. Slowly return to the starting position. Repeat 15 times.

2. Wall Sit



  • Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midlife of your body or sway outward.

3. Lateral Plank Walk



  • This move will challenge your core and define your Altoids, shaping your shoulders.Begin in plank position with your hands underneath your shoulders and your body in one straight line.Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level.

4. Side plank 


  • Few moves are as good for your midsection as the plank, yet despite this, it is often overlooked in favor of the standard straight-back plank. As well as building functional core strength, it'll help you develop a striking set of abs while targeting an often weak muscle called the quadrature lumborum. The benefit: You’ll reduce your risk for lower back pain, become a better athlete, and look better than ever.Researchers in Finland found that people who had poor muscle endurance in their lower backs are 3/4 times more likely to develop on-going lower back problems that those who have fair or good endurance. 

5. push up 


  • shoulder stand Get into plank position, with your hands under but slightly outside of your shoulders.Lower your body until your chest nearly touches the floor.As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.If it hurts your wrists to put your hands directly on the floor, place a pair of dumbbells (use a pair with flat edges, like hex dumbbells) at the spots where you'd position your hands. Then grasp the dumbbells' handles and keep your wrists straight as you perform the exercise.

6. Shoulder Exercise 


  • (step 1)- Legs in the air Before beginning the Shoulder stand, make sure that there is enough room behind you. You must be able to stretch your arms out behind your head and have at least 30 cm (1 ft) between your fingertips and any obstructions. Lie flat on your back, with your feet together. Inhale while bringing your legs up to a right angle.
  • (Step 2) - Moving  uptick your hands under your buttocks, with your fingers pointing toward your spine. Then, as you exhale, gently raise your body by letting your hands walk down your back and push you into position.
  • (STEP 3).IN Balance continue to move your hands up your back until you rest on your shoulders. Breathe normally, and keep your legs straight. Hold for 30 seconds; as the pose becomes easier, increase the time to 3 minutes. To come down, drop your feet halfway to the floor behind your head. Put your hands on the floor. Unroll your body vertebra by vertebra to the floor. Hand position: Put your hands on the small of your back, with your fingers toward your spine.
7. Mountain Climber With Hands On Swiss Ball


  • Start in push-up position with your hands on top of a Swiss ball, keeping your arms completely straight and directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles.Squeeze your abs and lift one foot off the floor, raising your knee up towards your chest while keeping your body in as straight of a line as possible. Return to the starting position and repeat the movement with your opposite leg.Don't lift your hips too high. Maintain a straight line from your shoulders to your ankles.Do not arch your lower back as your bring your knees towards your chest.Keep the ball steady. Focus on the staying tight during the movement.

 8. Hip Raise


  • Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your gluts and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. 
  • second position plies 
  • (Step 1) Stand with your feet together and place your hands on your hips.
  • (Step 2)Engage your leg and pelvic muscles by feeling your inner thighs, upper thighs and buttocks pulling together. At the same time, engage your abdominal muscles, pulling your belly button toward your back. Lengthen your back, all the way from your tailbone to the top of your hes.
  • (Step 3)Bend your knees slowly, making sure that your knees move directly over your second toes and that your heels stay on the floor. You might feel a stretch on the backs of your calves when you bend your knees. This is a normal sensation. As your knees bend, your buttocks will have a tendency to stick out. Keep your abdominal muscles engaged and your back lengthened to prevent this common problem.
  • (Step 4)Straighten your knees slowly, feeling your leg and pelvic muscles coming back together.
  • (Step 5)Repeat eight to 12 times.

9. Bend and Extend



  • Targets glutenous maxims and hamstrings.Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.Pulse left leg 10 times (lift and lower by 1 inch).Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.Hold leg lift for 5 counts. Switch sides; repeat.

10. Fitness Exercises by Exercise Type for Man



Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.The human body can be broken into three distinct body types, ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Your body type is the hand in which you were dealt, what you do with it is completely up to you. Some were born lean, some were born fat, but all were born with the ability to shape their body.
1.biceps Exercises 


  • This is the best biceps workout for adding mass and building strength, with six moves each selected for their effectiveness.
  • Timing
  • Each workout should take 35 minutes including the warm-up.
  • Days
  • When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

2.Quads exercises 


  • Stand with your feet hip-width apart, holding dumbbells at your sides. Take one giant step forward with your right foot, and upon your foot's landing, bend your right knee at a 90° angle, making sure your knee stays behind your toes, while simultaneously bending your left leg toward the floor.Push yourself back up to your starting position, and repeat the movement. Try to do 3-4 sets of 8-12 reps on each side; if you see that you can do more, without feeling a burn, increase the weight of the dumbbells you are holding, until 12 reps is a challenge.

3. Back Dips


  • Back dips are one of the more versatile triceps exercises for size and strength. Back dips are a body weight exercise that develops the triceps in the same manner as a close grip press. Back dips can be preferred because they can be done almost anywhere in the gym (or out of the gym). A shoulder-width or slightly-less-than-shoulder-width grip should be used. Putting the hands too close together behind the back will put stress on the wrists and elbows without any added triceps benefit. There is much less of a secondary chest workout on back dips as compared to a regular dip.

4. Lower Back   


  • Beginning on your back, pull your legs, with knees slightly bent, into your chest. For support, place your hands low on your back near your hips (top).Gently rock your legs from side to side (bottom). Return to the starting position for one rep.Targets: Deep-back muscles, plus hamstrings and abs

5. Leverage Iso Row


  • Depending on how you grip the implement and position your upper arm, you can target your middle back or your lats. A neutral grip with your elbow close to the body will harness more lat involvement, while a probated grip with your elbow out involves more rear delt and middle back. Let it rip with either grip!

6. Chest Exercise 




  • Get into push up position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

7. Traps Exercise 



  • It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are four moves you must use to blast your traps.
  • (1) Wide-Grip Upright Row
  • Grasp a barbell with a palms-down grip, hands slightly outside shoulder width. Pull the barbell up until your upper arms are just below level with your shoulders. Slowly return to the start position. It's a great delt developer with secondary trap involvement.


  • (2) Dork Row
  • Stand holding two dumbbells at your sides. Keep your shoulder blades down and draw your elbows up and back as high as you can, pause, and slowly return to the start position. This hits the whole trap hard, versus the traditional shrug which only gets the upper traps.
  • (3) Single-Arm Neutral-Grip Standing Dumbbell Press
  • Grasp a dumbbell in your right hand and hold it at your shoulder. With your hand facing your ear, press the dumbbell up, keeping your elbow pointed straight ahead. Slowly return to the start position.
  • (4) Cable Face Pull
  • Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.

8. Crab Roll


  • Sit with your palms and feet on the floor. Raise your hips; this is the starting position. Lift your left foot and right hand and flip over to your left, placing your right hand back on the floor and kicking your left leg out behind you. (Keep it elevated.) Flip back to the start. That's 1 rep. Do 3 sets of 8, switch arms and legs, and repeat to your other side. "It focuses on your core but challenges your entire body."

9. Isometric Dip


  • An intense isometric contraction is great for muscle growth. It quickly recruits the largest motor units because it's a maximum voluntary contraction. Plus, isometrics increase the neural drive between the motor cortex in your brain and the trained muscle. If you experienced sub par results from isometrics in the past, it's probably because you did them when you were already fatigued, such as at the end of a set.To make isometrics work for you, you need to do them separate from your main workouts, perform 5 sets of an intense 10-second squeeze, and progress by increasing the training frequency.