These are the top 10 exercises for women, according to a personal trainer

One of the most common mistakes I see people make when they first start working out (or when they return to exercise after a break) is that they want to perform all of the 2.0 level stuff they see on Instagram or at the gym. They believe that if it doesn't appear to kill you, how can it possibly make you stronger? However, before you can burpee, you must first learn how to plank; otherwise, you risk injuring yourself or causing bodily imbalances.

Instead, begin by laying a strong foundation, which for my female clients is concentrating on their hips and core, which encompasses your abs and back. Because both muscle groups work together to generate the female body's powerhouse, any strength-training routine for women should include both of them.

Focusing on the fundamentals, on the other hand, does NOT imply that you won't get in a great workout. Some of the best workouts for women are basic motions that use your own body weight to sculpt, build, and challenge the entire body.

Master these exercises if you're seeking for a workout regimen for women that is suitable for all fitness levels and will help you get stronger from head to toe. As you gain strength, you can add weights to the mix to make the workout more difficult. You'll be ready for power cleans and Turkish get-ups in no time if you start strength training three to five times a week.

Time: 15 minutes

Equipment: none

Best for: total-body strength

Instructions: Before moving on to the following exercise, complete all sets/reps for each move. I'd recommend doing this total-body workout two to three times a week because these are some of the best exercises for women.

Dead Bug

How to: Begin by lying back with your arms extended over your chest and your legs elevated and bent at a 90-degree angle (knees above hips and shins parallel to floor). Keep your low back pressed to the floor, brace your core, and slowly stretch and lower your right leg to hover just above the mat. Return to the beginning and repeat on the opposite side. That counts as one rep. In 30 seconds, complete as many reps as you can while maintaining control.

Leg Lowers

How to: Begin by lying on your back with your legs extended straight toward the ceiling, your feet over your hips, and your arms by your sides. Lower your left leg as low as you can without arching your back off the mat. Return to the beginning and repeat on the opposite side. That counts as one rep. In 30 seconds, complete as many reps as you can while maintaining control.

Superman

How to: Begin by lying on your stomach, arms and legs spread on the floor in a long line, and your forehead on the mat. Lift all four limbs, as well as your torso and head, a few inches above the ground, keeping your neck neutral by gazing at the top of the mat. Hold for 3–5 seconds before lowering to the starting position carefully. That counts as one rep. In 30 seconds, complete as many reps as possible.

Plank

How to: Kneel at the back of the mat, toes tucked and buttocks resting on heels. Hands forward, knees under hips, wrists under shoulders in an all-fours stance. Raise your knees to form a single straight line from your heels to your head. Keep your hips up and your abs engaged. Return to the beginning after 30 seconds.

Clamshell

How to: Begin by resting on your left side, with your left arm bent, your head supported by your hand, your right hand on your hip, your right leg on top of your left, your knees bent, and your heels in line with your glutes. By elevating the right knee toward the ceiling without allowing the right hip to roll backward, open your legs like a book. Return to the beginning. That counts as one rep. In 30 seconds, complete as many reps as you can with control, then swap sides.

Glute Bridge

How to: Begin by lying on your back with your legs bent, your feet flat on the floor, and your arms by your sides. Engage your core, glutes, and heels, and elevate your hips toward the ceiling until your body forms a single line from your shoulders to your knees. Before lowering to begin, hold the position for two seconds. That counts as one rep. Perform three sets of ten reps.

Single-Leg Deadlift

How to: Begin by standing with your feet together and your arms by your sides. Tilt the torso forward with control while elevating the left leg behind the body (foot contracted) and extending the left arm forward until both are parallel to the floor. Return to the beginning. That counts as one rep. Perform three sets of ten reps on each side.

Reverse lunge

How to: Begin by standing with your feet hip-width apart and your arms by your sides. Step back and descend down with control until both legs form 90-degree angles and the back knee is 2–3 inches off the ground. To get back to where you started, reverse the movement. That counts as one rep. Complete three sets of ten reps on each side without switching sides.

Military press

How to: Begin by standing with your feet shoulder-width apart, your hands extended straight overhead, palms facing ahead, and your biceps close to your ears. (Dumbbells can be used for an added difficulty.) Slowly lower arms by sides until elbows are bent at 90 degrees, keeping back straight and core engaged. At the bottom of this action, squeeze your shoulder blades together. Return to your original starting position. That counts as one rep. Perform three sets of ten reps.

Bent-Over Row

How to: To begin, stand with feet under hips and knees slightly bent, body parallel to mat, arms hanging straight down, palms facing each other. Pull elbows toward the ceiling while squeezing shoulder blades together. When your hands reach your rib cage, you should come to a complete stop. Return to the beginning after a brief pause. One rep is all there is to it. Three sets of ten reps should be completed.