Every woman aspires to become the best version of themselves and stay fit. Your New Year resolution might be to start working out; however, as a few weeks pass, you might feel less motivated. Instead of regretting not keeping your new year’s resolution, you should hire a personal trainer in Tribeca NYC

The best personal fitness trainer in Tribeca will tailor a workout program specific to your needs. In addition, they will motivate you and hold you accountable for your growth and fitness goals. They will push you harder daily to work out and lead a healthier lifestyle. 

The personal trainer in Jersey City will guide you through some of the best exercises to strengthen your butt, inner thighs, shoulder, and core. Let’s have a peek at a few of them.

Single-Leg Deadlift

Deadlifts are an excellent exercise for working your back, hamstrings, and glutes. Executing a deadlift on one leg will add a bonus balance challenge to your workout. To perform this exercise:

Step 1: Grab a pair of dumbbells. Stand with a weight on your right foot.

Step 2: Lift your left foot behind your body and bend your knees, so your left lower leg is parallel to the ground. During the entire movement, keep your chest tall and core engaged. 

Step 3: At hips, bend forward and slowly lower your body.

Step 4: Take a pause. Push back your body to the starting posture. When coming up, instead of lifting from the back, use the glutes to push the hips forward.

Step 5: Perform ten reps. Switch sides and repeat. 

Dead Bug

As per the personal trainer in Tribeca, NYC, the dead bug is an effective and safe way to stabilize and strengthen your back, spine, and core muscles. It improves your posture and prevents and relieves lower back pain. In addition, your coordination and balance will improve. To perform this exercise:

Step 1: Lay back and extend your arm over your chest. The leg should be raised and bent at 90 degrees. Shins should be parallel to the floor, and knees should be above the hips.

Step 2: Your lower back should be pressed to the floor, brace your core, and slowly simultaneously extend your lower right leg to hover above the mat.

Step 3: Take a pause. Return to the initial position and repeat on the opposite side.

Within 30 seconds, try to perform as much rep as possible. 

Press Ups

Press up engages the core muscles with the need to coordinate and keep your legs and back straight. It not only improves your upper body strength but also contributes to core stability. To perform this exercise:

Step 1: Start by lying on your stomach on the mat or floor. Your palm should be flat on the floor and next to your chin.

Step 2: Pull your shoulder blade in towards the spine. Lift your shoulders and head away from the ground. Your focus should be on using the muscles of your back and chest.

Step 3: Hold the positions for about 5 seconds. Release the posture.

Repeat this exercise about ten to twenty times a day. 

Side Planks

 Personal fitness trainers in Tribeca recommend planks as the best exercise for your abs. It works your deep inner core muscles, including the transverse abdominis. It helps power your workout and stabilize your spine. To perform this exercise:

Step 1: Lie on the right side of your body with your knees straight. Onto your right forearm and elbow prop upper body. 

Step 2: Lift your hips until your body creates a straight line from ankles to shoulder. 

Step 3: Hold this posture for about 30 seconds

Step 4: Turn around and lie on your left side. Repeat the process. 

During your workout, you should perform at least two holds per side. Then you can work 45 to 60 seconds hold as your progress. 

Superman

Superman exercise will strengthen your erector spinae muscles and other mussels surrounding it. It supports your spine, promotes good posture, and lowers the risk of injury. To perform this exercise:

Step 1: Lie on your stomach with your legs and arms extended on the floor. Your body should form one long line from the forehead on the mat.

Step 2: Squeeze your glutes, engage your abs, and lift all four limbs. Your head and chest should be a few inches off the floor. Gaze at the top of the mat to keep your neck neutral. 

Step 3: Hold the posture for 3 to 5 seconds. Slowly return to the starting position. 

Within 30 seconds, try to perform as much rep as possible. 

Bottom Line

Above are the top five exercises that every expert recommended. If you want to learn more and achieve new fitness goals, hire a personal trainer in Jersey City