Close grip and diamond push up guide for women. How to do them with proper form, beginner modifications from a bench, what muscles they work, and how many reps.
Glute Hyperextension
FITBODY Exercise Library · Glutes Glute Hyperextensions You do not need a glute hyperextension machine to train your glutes effectively. This version works from a bench or a sturdy chair at home, and a few small setup changes make an enormous difference to where you feel it. Target MusclesGluteus maximus, hamstrings Also WorksErector spinae, adductors, core EquipmentBench or sturdy chair …
Pogo Hops for Bone Density and Ankle Strength
Pogo hops are small, quick hops that train ankle stiffness and controlled landings, which makes them a primer for impact work rather than a bone program on their own. How to do them, how many to start with, and what the research on hopping and bone density really shows.
Hollow Body Hold
FITBODY Exercise Library · Core Hollow Body Hold The hollow body hold is a gymnastics staple that builds serious deep core strength and stability. It looks simple, but holding your body in that gentle banana shape while keeping your lower back flat is one of the best ways for women over 40 to train the whole core at once. The …
Plank To Downward Dog
Plank to downward dog is a full body flow that strengthens the core, shoulders, and upper back while lengthening the hamstrings, calves, and spine, the mix of strength and mobility that supports better posture. Here is how to do plank to downward dog with proper form, plus easier and harder variations, reps, and the common mistakes to avoid.
Forward Fold with Shoulder Opener
Learn how to do the Forward Fold with Shoulder Opener to stretch your hamstrings, spine, shoulders, and chest. Improve posture, relieve tension, and build flexibility with this full-body mobility exercise—ideal for women over 40.
Cossack Squat
Learn how to do a Cossack Squat to improve hip mobility, inner thigh flexibility, and lower-body strength. Perfect for women over 40 looking to build functional fitness, prevent injury, and increase range of motio
Flutter Kicks Exercise
Flutter kicks train core endurance and hip-flexor control with small alternating leg kicks. Learn proper form, muscles worked, beginner modifications, sets and reps, and common mistakes.
Superman Plank
Learn how to do the Superman Plank, also called a Bird Dog Plank or plank with opposite arm and leg raise. This advanced core stability move trains abs, glutes, shoulders, balance, and full-body control.
Windshield Wiper Exercise
Strengthen your core, sculpt your obliques, and improve balance with the Windshield Wiper Exercise. Learn proper form, benefits, and mistakes to avoid.
Bicycle Crunches
Learn how to do bicycle crunches with proper form, why they’re effective, and whether doing 100 a day can flatten your stomach. Includes beginner tips and answers to common questions.
Hip Abduction Exercises
4 Easy Ways to Lean Thighs from Home | Lying & Standing Hip Abduction. Work the outside of your thighs from home with these hip abduction exercises to target your glutes effectively. Standing, Banded, & Lying Hip Abduction.
Star Crunch Exercise
A star crunch is not just a treat, but an advanced abdominal exercise that tests your core strength & endurance. Find out how to do this unique ab exercise!
Copenhagen Plank: Benefits, Variations, & Progressions for Women
Copenhagen plank form starts with a controlled side plank and the top leg supported on a bench. Learn muscles worked, sets and reps, beginner modifications, Copenhagen plank pulses, and common mistakes.
Oblique V Up Exercise
Oblique V ups train the internal and external obliques from a side-lying position while also challenging the rectus abdominis, hip flexors, and deep core control.
Standing Crunch
The standing crunch trains your abs the same way a floor crunch does, but adds a balance challenge on one leg at a time. Here is how to do it with proper form, the muscles it works, and how it compares to a regular floor crunch.
Seated Straddle Stretch Upavistha Konasana
Learn how to do the seated straddle stretch, also known as Upavistha Konasana. This wide-angle seated mobility stretch targets the inner thighs, adductors, hamstrings, hips, and side body with form cues, modifications, photos, and FAQs.
Dumbbell Incline Fly
Dumbbell incline fly guide for women covering proper form, chest muscles worked, bench angle, sets and reps, variations, and common mistakes.
Tricep Bench Dips
Tricep bench dips are a bodyweight exercise that build strength in the back of the upper arm using nothing more than a bench or sturdy chair. Here is how to do tricep bench dips with proper form, plus the muscles worked, sets and reps, and safer variations to progress into.
Stationary Lunges | Static Lunges
Learn how to do stationary lunges, also called static lunges, with proper split-stance form. Includes muscles worked, bodyweight and dumbbell variations, sets and reps, common mistakes, and FAQs.