Best benefits of bodybuilding and butt exercises for women

Best benefits of bodybuilding and butt exercises for women

Cardio is the most popular form of exercise that people do when trying to lose weight and improve their health and fitness.

But strength training can be just as beneficial, if not more. Especially when it comes to boosting your metabolism and burning fat.

This is not to say that cardio is not important for weight loss because it is. But if you want to change your body and improve your health and overall fitness, consider adding weight training to your fitness regimen.

In this article, I will discuss 7 ways that strength training can actually benefit your health.

1. Lose weight and keep it off

Strength training is one of the quickest and most effective ways to lose body fat and improve muscle tone.

When you lose weight by dieting alone or with aerobic exercise (such as walking, running, biking, or swimming), you lose muscle and fat.

This can be quite problematic. This is because when you lose muscle, your metabolism slows down and ends up burning fewer calories overall. Of course, this goes against the law of weight loss and calories, and can potentially cause a plateau or weight gain.

By adding strength to the mix, you can maintain or boost your metabolism.

Although weight training is not a quick fix for weight loss, many obesity and weight loss experts consider it an essential part of any weight control program.

2. Boost your energy

Forget those highly caffeinated dietary energy supplements that promise to keep you energized throughout the day.

One of the best energy boosters does not come in a bottle but on a weight support.

 

When you lift weights, you feel a boost of energy. This is because strength training helps with circulation and pumps more blood to the heart muscles, giving you more energy flow overall.

3. Increase your strength

Lifting heavier weights may not be your main goal in life, but that doesn't mean that increasing strength can't help.

The extra strength you gained from lifting weights in the gym can make it easier for you to move around your trash cans, living room furniture, and carry your little ones.

You will also be less likely to injure yourself when handling heavy objects.

4. Improve your heart health

Heart health is not just about healthy eating.

Exercise, whether cardio or weight lifting, which can significantly improve your heart health by reducing the risk of stroke or heart attack.

It was previously thought that cardio is what can reduce the risk of heart problems, but a recent study found that weight lifting can also benefit your heart by lowering bad LDL cholesterol.

5. Keep your bones strong and healthy

Did you know that women can lose up to 20% of their bone density within 7 years of their menopause?

For some, they experience bone loss even faster.

Men are also sensitive to brittle bones.

But luckily, this is where weight lifting can help.

Research shows that lifting weights can significantly slow the rate of your bone loss and prevent your back from shrinking with aging.

This is also accompanied by a relatively lower risk of serious fractures, which can affect your mobility.

The great thing is that you can start strengthening now for your bone health later.

It is never too early or too late to start building bone density and building the foundation for your bone health.

6. Boost your metabolism

This could potentially be the most appreciated benefit of bodybuilding.

Besides weight training can tone your body, it can go a long way toward improving your resting metabolism, which helps increase your intake of calories at rest.

With a higher metabolism, your body will turn to a calorie burning oven, burning more calories even at rest, leaving you with far less for storage.

It is the most effective way to lose weight and burn fat without putting more effort into your weight and fat loss.

7. Sleep better at night

While most sleeping pills like aromatherapy, herbal tea, and sound meditation soundtrack can work well overnight, very little is really effective in the long term and helps you sleep better night after night.

And this is weight training.

And according to research from Appalachian State University, strength training not only helps you sleep more deeply, but also helps you fall asleep faster. What they found from participants' sleep behaviors is that those who train in the morning can fall asleep 45 minutes faster than those who do not.

This is a big difference, which is worth taking half an hour before jumping in the shower to start your weight training session.

Take-out message

Weight training was mainly done for muscle building purposes.

And that's a shame.

This is because the benefits of lifting weights go far beyond the aesthetics that it helps to build. It helps improve everything from heart health to metabolism, bone density to better sleep.

If you haven't incorporated strength training into your regular workout routines, here are some user-friendly workout plans for beginners.

5 best butt exercises for super toned glues

1. Slot

How to do:

Stan 3 feet behind a box or a step. (hold a pair of dumbbells if you want to level up)

Put one foot on the box while keeping the other in the starting position. Without pushing your hips forward, bend both knees to lower your body. Keep your front knee in line with your front foot. Immerse your buttocks as low as possible.

Your front knee should form a 90 degree angel at the lowest point. Press back up and repeat for 10-12 repetitions before switching sides.

2. One leg glute bridge

How to do:

Lie flat on your back on the floor or on a yoga mat with your arms sideways. Bend your knees and keep your feet flat on the floor and hip width apart. While keeping your thighs aligned, straighten one leg so that your toes are pointing up.

Tighten your glutes to lift your hips evenly off the floor. Hold on for 2-3 seconds, then slowly lower your hips down. Do 12-15 repetitions, then switch legs.

3. Exercise Superman

Superman exercise is great for toning the glutes and back muscles and balancing your posture and strengthening the postural muscles to improve body alignment.

How to do:

Lie face down on a yoga mat with your arms outstretched above your head. Keep your palms down.

Contract your glutes and slowly lift your arms, upper body and legs from the yoga mat to an extended position. Hold the extended position for 3-5 seconds. Return to the starting position and start again. Do 15 reps.

4. Side band step

How to do:

Place a mini resistance band around your ankles or just below your knees. Keep your knees slightly bent and push your hips back in a semi-squatting position while staying flat. Look straight ahead. Hold your hands together in front of your chest.

Go out to the side with the lead leg while keeping the semi-squatting position to create tension in the exercise band. Try to maintain controlled tension when bringing the rear leg toward the main leg.

Continue walking sideways 10 times, then 10 times in the opposite direction.

5. Squat

How to do:

Stand with your feet shoulder width apart and place your hand to the side or in front of you.

With an upright posture, keep your chest up and out, push your hips back in a squat, keeping your knees aligned with your toes. Go as low as possible, without rounding your lower back, beyond 90 degrees.

Press your heels to go back to the starting position. Do 15-20 repetitions.