You would have seen obese women trying ayurvedic medications for weight reduction, following a stringent diet plan, and doing many workouts to get rid of that junk fat out of their bodies.
While most of you are obsessed with dropping weight, some individuals for whom gaining weight is a big challenge. Individuals with a slim and fragile body structure often find it hard to gain body weight, and for them, even a few pounds can produce a significant difference.
The underweight may experience different health problems like bone density loss, organ damage and absence of menstruation in ladies.
Here is all you need to understand about putting on weight and tone your muscles!
Read on to know exercise for gaining weight for women.
Why should you maintain a healthy weight?
When you have a healthy weight,
- Your body will flow blood more effectively.
- Your fluid levels are more easily handled.
- You are less vulnerable to heart diseases, diabetes, breathing issues, gallstones, osteoarthritis, and sleep apnea.
- You may even feel much better about your very self and have more energy to make other primary favourable health modifications.
There are numerous exercise for gaining weight for women mentioned in this post. Please have a look at them and consult a doctor if you have any previous problem before you begin doing them.
Why women should develop muscle mass? 5 reasons.
- When you build strong muscles, you also develop strong bones, ligaments, and tendons, making yourself less prone to injury.
- It helps you to hold a better posture and minimize back pain.
- It fights age-related muscle loss.
- Building solid muscles makes your life easier. You don’t have to depend on others for help to get that big container from the top rack of your house.
- It helps you live longer.
- Workouts to put on weight for females.
Try out these easy exercise for gaining weight for women.
7 Quick Exercise For Gaining Weight
You can perform these exercise for gaining weight anytime, anywhere.
If you are someone looking to include additional weight around your legs and back, then the squat is a great workout. Apart from being a weight-gaining workout, crouches also assist in enhancing your posture. To do squats, you will need comfy clothes, training shoes, and a headband.
How to do squats?
Stand straight with your feet a bit more than hip-width apart, in a straight line. Keep your shoulders relaxed, and your chest lifted after that. Extend your arms forward and squeeze your glutes so that the pelvic area of your body remains in symmetry with the straight line. Look directly and engage your core. Inhale and press your butts out. Then, start bending your knees. Take a seat and provide the weight on your heels. Go down till the hip joints are lower than your knees. Inhale as you go down. Then, gradually come back to your initial state while keeping your torso and back erect. Exhale. For best outcomes, try three sets of 10 squats.
Lunges are another effective exercise for gaining weight. You can do this exercise whenever and anywhere you want. Just make sure you do it correctly. While making lunges, avoid leaning in reverse. Lunges help shape your butts, hamstring, quadriceps, and core.
How to do lunges?
To start, keep your body straight, shoulders relaxed, chin up, and hips lined up to your feet. Take a deep breath and tighten your abs (core muscles). Step forward with one leg and lower your hips to a 90-degree angle with both knees bent. Ensure that your front knee is above the ankle and your other knee is not touching the ground. Raise back your body by giving weight to your heel. Come back to the initial position. Repeat this workout at least 20 times. Hold on to some weight for best results.
This exercise improves your entire lower body along with the core, and there are numerous variations that you can do. They are incredible for your glutes, specifically your hamstrings. You can do this by utilizing kettlebells, barbells, dumbbells, and even with a resistance band.
How to do deadlift with dumbbells?
With your palms towards your thighs and your feet shoulder-width apart, hold a dumbbell in each hand or a barbell with weights. Keep your core tight and spine neutral. Then, press your butts back and hinge forward at the hips. Bend your knees somewhat as you lower the weights in your hand towards shins. Stop and reverse the motion when you feel a stretch in your hamstrings. Then, squeeze your glutes and come back to the original position.
Push-up is a terrific exercise if you are looking to gain weight around the upper part of your body. Push-ups can also be considered as a total muscle-building exercise. It assists women in establishing solid and toned arms without acquiring substantial biceps or triceps. This exercise is straightforward, and you do not need any equipment.
How to do push-ups?
Initially, place your hands on the floor wider than shoulder-width apart. Then, lower your chest till it practically touches the ground. Squeeze your glutes and tighten your core when you reduce the body. Then, raise it with the support of your hands. Remember to keep your elbows closer to your body. For most satisfactory results, try three sets of 10 push-ups.
Pull-ups are an upper-body strengthening exercise. Pull-up shapes your biceps, forearms, triangular muscles, and trapezius. Do not do this exercise if your wrist is weak or if you have a neck injury.
How to do pull-ups?
Initially, make a firm grip on a pull-up bar with both hands and keep your hands shoulder-width apart. Take your feet off the ground by pulling up the body; repeat pulling yourself up until the chin reaches above the bar. Then, slowly lower your body and keep your arms directly. For best outcomes, try 2 or 3 sets of 10 pull-ups.
6. Bench press
The bench press is effective in shaping all your upper body muscles like back, triceps, traps, and anterior deltoids. While doing this, you must be very mindful of the weight bar to avoid any shoulder injury.
How to do bench press?
Lie flat on a bench over your back. Keep your body unwinded. Then, grip the bar utilizing your hands. Reduce the weight bar slowly to your chest as you inhale and rise as you breathe out. Repeat this workout 4-5 times.
Swimming is the best way to build and tone your muscles. You need to swim a minimum of once a week for best results. This exercise helps to keep a healthy weight and excellent posture. Make sure not to exaggerate this due to the fact that swimming burns a great deal of fat.
You can’t acquire a healthy weight by practicing weight gain exercises. For that, together with exercises, you need to include healthy calories in your diet.
You can do this by adding dried fruits, seed toppings, cheese, and healthy dishes. Eat nutrient-dense foods. Think about consisting of high-protein meats that can help strengthen your muscles.
Before starting a weight gaining program, talk to your medical professional. Being underweight may be due to underlying health concerns, and exercise or diet changes may not correct it. If you discover it challenging to visit a doctor, seek advice from a doctor online.
I hope this article (exercise for gaining weight for women) is useful for you.
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Refer this article to know more about diet, lifestyle changes and exercise for gaining weight.