8 exercises that every woman should do

Are there actually exercises that are specifically for men and women? No, even if it sometimes seems that way. The only difference is the choice of exercises, as men do more bench presses and bicep curls, for example, while women prefer to train their gluteal muscles. However, the philosophy that only men lift heavy weights has long been outdated. Below we have put together eight different exercises that are particularly neglected by female athletes because they are the domain of men. However, all exercises are also suitable for women and can be individually adapted to the current physical performance level.

Exercise 1: Pull-ups for the back

a) Execution
Pull-ups are well known, so we won't go into detail about how to perform this exercise here. You should simply try to train different grip positions. To begin with, you can train pull-ups using a pull-up machine.
b) Sentences/repetitions
3 to 4 sets of 8 to 12 repetitions.

Exercise 2: Bulgarian split squat with dumbbells for the gluteus muscle

a) Execution
Stand upright and hold a dumbbell in each hand. Either a bench or a chair is positioned behind you. Now place one foot with the toes on the bench behind you. Now try to squat down as low as possible with your standing foot without changing the position of the foot on the bench. Then return to the starting position by lifting your leg.
b) Sentences/repetitions
After a warm-up set, do 3 sets of 12 to 15 repetitions per leg.

Exercise 3: Incline hammer curl for the biceps

a) Execution:
Lie on your back on an incline bench with a dumbbell in each hand. Your arms are relaxed towards the floor. Now raise your forearms upwards until the dumbbells reach chest height. From this position, return to the starting position.
b) Sentences/repetitions:
Two to three sets of 10 to 12 repetitions

Exercise 4: Push press for the shoulders

a) Execution:
This exercise originates from weightlifting. You place a barbell at shoulder height in front of your body and squat down slightly with both legs. From this starting position, stretch your legs to a full standing position and simultaneously raise both arms straight up with the barbell. Then return to the starting position.
b) Sentences/repetitions
5 sets of 6 repetitions with maximum weight

Exercise 5: Exercise ball tuck for abdomen/torso

a) Execution:
This exercise is performed on a medicine ball. Place both feet on the ball and get into the push-up position. Make sure that your feet are on the ball with your lower legs. Now move your legs forward so that you are in a squatting position. Your knees are bent and your feet are still on the ball. From this position, push your legs back into the original push-up position.
b) Sentences/repetitions:
3 sets of 20 to 25 repetitions

Exercise 6: EZ-Bar Overhead Triceps Extension for Triceps

a) Execution:
This movement sequence is an efficient exercise for the triceps. Sit on a bench with your arms stretched upwards and hold the EZ bar with a tight grip. Now bend both arms backwards while your elbows are stretched out to the sides. The position has reached its end position when the barbell is directly in the neck area. From this position, stretch your arms upwards again and return to the starting position. Make sure that your back remains straight throughout the entire movement.
b)Sentences/repetitions:
4 sets of 10 repetitions - try to train with the maximum weight

7th body part: Sumo Stiff-Legged Deadlift for the hamstrings

a)Execution:
Stand behind the barbell bar with a wide stance and the tips of your feet pointing slightly to the side at a 45 degree angle. Now bend forward and grasp the barbell bar with both hands. It is important that your knees do not protrude over the tops of your feet. Pay attention to the grip position: one hand grips over the bar while the other hand grips under the bar. Now push your pelvis forward and try to stand up straight. The arms and feet do not move. Now return to the starting position from a full upright stance.
b) Sentences/repetitions
After a warm-up set, you should complete three sets of 8 to 10 repetitions.

Exercise 8: Press Jacks for the whole body/shoulders

a) Execution:
In the starting position, stand up straight and hold a dumbbell in each hand. The elbows are slightly bent at the sides so that the dumbbells are held at about head height. Your feet are shoulder-width apart. Now jump slightly upwards and spread your feet apart. At the same time, press both dumbbells upwards with your arms straight. Then jump back to the starting position and lower your arms and elbows again.
b) Sentences/repetitions
3 sets of 15 to 18 repetitions.