Compound exercises are essential for women looking to achieve a lean physique by engaging multiple muscle groups simultaneously. These exercises not only accelerate metabolism but also increase fat burning. Here are 10 recommended compound exercises tailored for women:
1. Deadlifts
Deadlifts target the glutes, hamstrings, lower back, upper back, and calves. Start with feet shoulder-width apart, bend knees, grip the barbell, stand up, and squeeze glutes. Complete three sets of 8-15 reps.
2. Heel-Elevated Goblet Squats
This exercise focuses on quadriceps and core. Hold a dumbbell close to your chest, elevate heels, squat by bending knees, and return to starting position. Perform three sets of 12-20 reps.
3. Lateral Box Step-ups
Enhance leg strength and glutes by stepping up onto a box with one foot. Complete three sets of 12-15 reps per side.
4. Bulgarian Split Squats
Place one foot on a bench, lower into a squat position, and return to starting position. Complete three sets of 12-15 reps per side.
5. Kettlebell Swings
Stand with feet shoulder-width apart, swing kettlebell to chest height, and repeat. Do three to four rounds of continuous reps for 45 seconds.
6. Dumbbell Pushups
Assume a pushup position while gripping dumbbells shoulder-width apart. Perform three rounds of 45 seconds.
7. Wide Grip Lat Pulldown
Sit on the seat, grasp the wide bar attachment, and pull down to your upper chest. Complete three sets of 15-20 reps.
8. Reverse Grip Barbell Rows
Stand with feet shoulder-width apart, grip the barbell underhand, and pull the barbell toward your lower chest. Perform 10-15 reps.
9. Close Grip Incline Chest Presses
Adjust an incline bench, hold dumbbells close together, press above your chest, and complete three sets of 8-15 reps.
10. Half Kneeling Overhead Presses
Execute this move by kneeling and pressing weights overhead. Incorporate these exercises into your routine to achieve a lean and toned physique.
