Catch the Stars Exercise
This is a very nice dynamic exercise that you can use to warm your body up at the start of a workout. It can be great to prime your muscles and joints to prepare you for more strenuous movements later on. It’s also an exercise that can help correct or strengthen any faults that you find in your posture and lower back.
- Start the movement with a fully erect standing position and slightly tilt your head backward.
- Take your right arm and extend it upward into the sky and motion as if you are reaching for a star.
- Lower your right arm into a resting position and have the left arm perform the same movement.
- Repeat for 3 sets of 20 alternating reps between each arm.
The Elephant exercise is one that is really designed to recruit a lot of different muscle groups in your upper extremities. This is a movement that really aims to target the upper and lower back, neck, and chest muscles. This is also another simple exercise that you can use as a warmup to your workout.
- Start by standing up with your feet situated directly underneath your hips.
- Hinge at the hips and tip forward while maintaining a slight bend in the knee.
- Lean your torso forward until your chest and back are completely parallel to the floor. Make sure that you are maintaining the natural curvature of your spine.
- Relax your arms and have them hanging downward in front of your chest.
- Swing your arms from left to right and vice versa while maintaining the structural integrity of your spine.
- Try to increase the range of motion of your swings with every single rep.
- Perform 3 sets of 10 swings.
The Cobra exercise is inspired by a popular yoga pose of the same name. It is a movement that is designed to target the muscles located in your upper body. It is going to be challenging for a lot of people who have limited range of motion within their upper backs. However, with practice, that range of motion, stability, and strength will increase over time.
- Start the movement by lying face down on the ground with your abdomen and thighs resting on the floor.
- Place your hands behind your head and begin to brace your core muscles along with your legs.
- Using only your thighs and your abdomen as an anchor, lift your chest up off the floor and try to get as high as you possibly can.
- Once you reach the top of your ascent, hold the pose for 5 seconds and then slowly descend back down into the starting position.
- Perform 3 sets of 10 reps for this movement.
Tennis Ball Squeeze
This is one of the most effective chest-targeting exercises on this list. It might seem simple but it’s very challenging and it can be very effective when trying to build muscles in your pectoral area.
- Begin the movement by standing straight up with your legs directly underneath your hips.
- Take a tennis ball (or any kind of object with similar size and structural integrity) and place it in between your palms right in front of your chest. Make sure your elbows are flared outward towards the side.
- Take a deep breath and brace your core. Proceed to press your palms into the ball by applying as much pressure as you can.
- Recruit all muscles in your arms and chests to really maximize the effectiveness of this movement.
- Squeeze the tennis ball for 5 seconds and then release.
- Perform 3 sets of 12 reps for this exercise.
A lot of women tend to dread the pushup because of how challenging it may sound. But what you have to know is that it is one of the most effective moments that build strength in the arms, shoulders, and chests. If you want to have a defined chest canal, then this is an essential exercise. It is also a compound movement that requires engagement in the glutes, legs, and core. And don’t worry if it’s too difficult for you to do. There is a scaling option at the end for you to try.
- Start the movement in a plank position with only the palms of your hands and your toes as points of contact with the floor. Make sure your hands are situated just outside of your shoulders.
- Hinge at the elbows and then start a descent while maintaining the structural integrity of the plank.
- Have your chest tap the floor and then use your chest and arms to push yourself back up to the top of the plank position
- Perform 3 sets of 12 reps.
Scaling Option: If the pushup is too difficult, stay on your knees as opposed to your toes.