6 BEST Exercises for Women in 2023 - Are you Doing These?

[@lynleman6283]

👍 75 & getting stronger everyday!

[@FitMotherProject]

💪Awesome! Keep it up

[@jacquelinebhg2325]

i am mom of 2 under 5, im 37 and I workout 3-4 times a week early riser now by force 😆, and your videos have REALLY helped me not only in motivation to keep going, but to do what's right for me and workout hard but preserve myself and do workouts safely and consistently 💪 thank you, this channel is AWESOME!! 💓

[@FitMotherProject]

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

[@miladabravenec14]

Im 62 years old woman and l do all of these exercises!👌👍

[@FitMotherProject]

💪

[@BarbaraDeHoyosbdhd542]

The kettle bell swing and walking the dogs works for me.

[@rockyfan1959]

Do you have any follow along full workout videos?

[@sofiamalik3388]

Please please do a video for women with diastasis recti.

[@GodsChild-128]

This is a fantastic list of dailies to get into better shape and just maintain the shape your in! Thank you for the reminder. Sometimes we make things too complex and end up doing less because of it. If we just had a back to basics daily list to do…we would end up ahead because it add up big time. Will be sharing with others for sure thank you! ❤

[@FitMotherProject]

Thank you for this comment and praise!! It legitimately means so much to me and inspires me to produce more awesome videos like this 🙏🥰

[@janetschmelz617]

Inspiring!!! Thank you for thoroughly explaining each exercise and the long term benefits. Knowledge is power-Appreciate!👍

[@FitMotherProject]

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

[@lindagivens8882]

Great ideas, starting today!!

[@FitMotherProject]

Awesome my friend 🙌

[@katc9405]

This workout is tremendous yet totally doable for us busy Mom’s!…or even if you’re not a mom😊 thank you.

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏

[@LK-xm1tj]

Execellent. Thank you very much. Will be following you!

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏 😊

[@ala5121]

love the way he present, makes me really do it

[@FitMotherProject]

Awesome my friend! Thank you very much 😊

[@melanyhenry718]

Thank you so much for showing us older mothers the way.

[@FitMotherProject]

You're very welcome 🙏

[@2075vj]

Just get it back to working out. Lost a lot of muscle mass but I’m ok with my weight. I don’t want to lose weight. I use to love running but now I cut back because I don’t want to burn too many calories I just need to build muscle. I’m happy to have found your channel. Thanks for sharing.

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏 😊

[@charmainegibson4905]

Thank you. Sure going to incorporate both exercises and advice..😍

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏 😊

[@gerribrown7602]

You always have the best videos! Thank you so much!

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@wendywilliamssimplyblessed2894]

Very informative as always God bless 🙌

[@FitMotherProject]

Thank you very much 🙏

[@marcylambert3579]

Thanks for all the input for the essential exercises demonstrations for a stronger body . 😀

[@FitMotherProject]

You're very welcome 🙏

[@tmase1307]

Thank you this helps a lot.

[@FitMotherProject]

No problem, thank you for watching! 👊 -The FMP Team

[@Dedemorris7948]

Thank you!! 61 here and I have been looking for something like this. Tell me what to do, how many and set goals to increase.

[@FitMotherProject]

Hey Debbie, thanks for writing in and great question! This video is not meant to be a full routine, rather it's a list of some of our favorite movements. If looking for a specific routine, with designated reps/sets, check out the following video: pulse.ly/qr1tcglzcy Thanks for watching and happy lifting! -The FMP Team

[@judyrosario7342]

Love love this channel. Just retired at 60 and want to increase my strength, walk more and eat even healthier. Pls pls show more band workouts. I just purchased a set of bands because they are space saving, affordable and portable. Keep up the amazing videos 🫶

[@FitMotherProject]

Hi @Judy, we have a few workouts in this channel with the resistance bands, here a couple: pulse.ly/dd99fy133d pulse.ly/4twtyjxm8u pulse.ly/c28308ntik

[@modesty8021]

Please make a video on a full workout plan for strength training for women who are young, and haven't got much equipment

[@FitMotherProject]

We have a few home tutorials in this channel, check it out 🙌

[@brendae151]

Nice! Thanks for the exercises

[@FitMotherProject]

You're very welcome 🙏

[@sueholland4264]

Hi. I do your full body strength training twice a week. I also rest those muscles for 48-72 hours as you say to do. Why then am I doing pushups everyday? Thanks Sue

[@FitMotherProject]

Hey Sue, thanks for writing in and great question! Daily pushups are more of something to aspire to rather than immediately off the bat. It's a little different than other movements as you can acclimate yourself pretty quickly with this bodyweight movement. This is more if looking to make this a daily goal but otherwise, sticking with a more every-other-day full-body routine is perfectly fine. Thanks for watching! -The FMP Team

[@susannemarcorealtor5966]

Stumbled on your channel and find it very motivating and helpful! I was listening to this episode on a long walk …. #6.

[@FitMotherProject]

Awesome my friend! Thank you very much 😊

[@lesliepappas2751]

Thank you for your guidance…it is a blessing!!!

[@FitMotherProject]

You're very welcome 🙏

[@makeuphappy1]

Great video 🙌🙌

[@FitMotherProject]

Thank you very much 🙏

[@MariaMLoBalsamo]

Thank you for your wonderful videos. For fat loss, more reps or is it okay to lift heavier for 8 to 10?

[@FitMotherProject]

Hey Maria, thanks for writing in and great question! To be honest, both can help get you there as incorporating both styles of training is a great way to achieve a more well-rounded goal. The previous thought was using lighter weights for more reps but recent research states that women should not be afraid to lift heavy also. Women do not have the genetic makeup to "bulk" so we would recommend incorporating both styles! -The FMP Team

[@MariaMLoBalsamo]

@@FitMotherProject Appreciate this, thank you very much!

[@FitMotherProject]

You’re very welcome 🙏🏼

[@tammysteiner]

What a great channel….glad I found you 👍

[@FitMotherProject]

Thank you very much 😊

[@kimyoung3484]

❤️❤️❤️❤️❤️👍

[@FitMotherProject]

🙏

[@eviefriend3976]

I really enjoy going for a long walk on the weekend. I am so glad you mentioned ed it. I love to go for long walks by myself.

[@FitMotherProject]

Walking is one of the best thing you can do for your health 🙏

[@sheeladuclair4407]

I love this. I am currently working on my fitness level. I will be incorporating these.

[@FitMotherProject]

Awesome my friend! Thank you very much 😊

[@seddiqasultan3417]

Thanks 👍🙏 for such an easy n very useful excersise , good bless you 🙏👍♥️

[@FitMotherProject]

You're very welcome 🙏

[@aln4383]

Love it❣️

[@FitMotherProject]

💕

[@pookiesmamma]

I can't stay away from the Romanian dead lift. I freaking love it!!

[@FitMotherProject]

🙌

[@verunchik1065]

Thank you!

[@FitMotherProject]

You're very welcome 🙏

[@thedawneffect]

Excellent!!! Thank You!

[@FitMotherProject]

You're very welcome 🙏

[@crystalpena9628]

Awesome, thanks for this!

[@FitMotherProject]

You're very welcome 🙏

[@kelz0974]

Great video, thanks for sharing. I've had lower back pain for longer than I can remember. Trying to work in the stretching schedule has been rough. Most days when it's difficult to move I am basically forced to work on those specific movements. Im 48 and not only want to feel some relief but also to lose weight and build lean muscle. You are awesome Dr. A!!

[@FitMotherProject]

Thank you @Shannel, please check out our program. It may be the solution you’re looking for: pulse.ly/1nt4ob8xk4 My team and I can help you start seeing results!

[@grainneoconnor4030]

oh wow this is amazing ever so true i go to do mosrebof this what programs have you

[@FitMotherProject]

Here our program: pulse.ly/uyqbkltiwd

[@minapatel7904]

Really great exercise 👌

[@FitMotherProject]

Thank you very much 🙏

[@syedimam3615]

Wonderful

[@FitMotherProject]

Thank you very much 🙏

[@lisaalmonte3461]

Love to see maybe compound movements and supersets. 😊 Thank you for your professional input!

[@FitMotherProject]

You're very welcome 🙏

[@denisewalker3100]

What do you suggest for someone with a ruptured disc in their neck? My Chiro said someone with this issue shouldn’t do that move, do you have a specific form you suggest that won’t damage or aggravate that?

[@denisewalker3100]

Oops, sorry-I’m referring to the standing shoulder press.

[@FitMotherProject]

Hey Denise, thanks for writing in and great question! Instead of the standing press, you can try something like Upright Rows. You can learn more here: pulse.ly/szvlgnrbne Best of luck! -The FMP Team

[@janiemyers6817]

Walking outside with my dog really helps with stress. I plan to add the other exercises you recommend. Thank you!

[@FitMotherProject]

Awesome my friend! 💪

[@blackglama1]

I do most of this exercises in my routine all the time .

[@FitMotherProject]

🙌

[@ddaniel1057]

Hi Dr. I just came across your videos today for the first time. I am 60+. I returned to the gym just recently after some years.I find your exercises very interesting and look beneficial. I will certainly follow your instructions. I have been watfhing you meal preps but I am vegan.

[@FitMotherProject]

Awesome D Daniel! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/98kociikky

[@sangeetasil7399]

Hello, your videos are very informative. But i hv a question, im a yoga instructor by profession. I do yoga practices for 1 hr every single day. Is it still required for me to go to gym and lift weights. Also I walk outside a lot.

[@sojoechard1251]

Great video

[@FitMotherProject]

Thank you very much 😊

[@drsiu77]

Is the recommended 15 percent shoulder press, 15 percent each free weight, or both free weights combined?

[@FitMotherProject]

Hey Shaheen, thanks for writing in! The 15% is per weight but it's all relative to the individual. As long as you can approach the recommended rep range and it's challenging for you, that's what counts. Best of luck and thanks for watching! -The FMP Team

[@elizajanepresley502]

This is a great video. I'm getting start now. Thanks for sharing and demonstrating proper form without animation. I joined a gym and now I can use those kettlebells.😊

[@FitMotherProject]

TY for this comment! It legit makes me very happy that you found this so helpful.

[@jenniesgenuinegems]

Love this!!! What a great set of exercises anyone can do almost anywhere. My only wish is that you demonstrated a proper kettlebell swing. They do not involve moving your arms at all, only your hips should make your arms move. When I see people with their arms high in a kettlebell swing, I know they are activating their arms and that should not be. Great job!

[@FitMotherProject]

🙌

[@aliarashid8611]

That weight was too light.

[@paulawhite3368]

Thx you these exercises are great. ? What are some best exercises for bat wings. Have a blessed day. Appreciate your channel.

[@FitMotherProject]

Hey Paula, thanks for writing in and we appreciate your kind words! Unfortunately, we are unable to spot-reduce fat on our bodies meaning we cannot specifically remove underarm fat. However, through a clean dietary intake and a staying active, we can reduce fat overall and eventually reduce any "bat wings". We have loads of videos on our YT channel helping with both endeavors but if looking for a comprehensive package, check out our FM30X program: pulse.ly/7btlz68llk Thanks for watching! -The FMP Team

[@missmaomi28]

The push-ups and squat, Determined to work on them everyday! I feel like I have weak upper/lower body strength.. I’m going to incorporate the whole list in 2023, I think it can make a great full body workout done in sets 💪🏾 going to challenge it !!!

[@FitMotherProject]

💪

[@chapletgymworkout]

Thanks for sharing this amazing workout to help many people stay fit and you reading this always stay connected, before mindful of what you eat because it helps to grow more IMPOSSIBLE IS NOT AN OPTION BUT POSSIBLE IS

[@FitMotherProject]

💪

[@juliet1774]

With multiple shoulder cartilage tears, push-ups (standard and reverse) are not an option for me. Can you suggest alternatives?

[@NicE-jq3wv]

Same…just do bench presses

[@FitMotherProject]

Hey Julie, thanks for writing in and great question! It depends on the location of your tears but if you can do SOME form of pushing, you can try dumbbell presses instead. Check out a tutorial here: pulse.ly/xf02anvas3 Thanks for watching and happy lifting! -The FMP Team

[@yogalandawellnessyolandati7654]

Regarding walking outside…. Are the same benefits still there for urban dwellers?

[@FitMotherProject]

Hey Yolanda, thanks for writing in and great question! And the answer is a resounding yes for most outdoor benefits. Check out the following video that breaks down some of the science and how walking can benefit you==>pulse.ly/s8qyxic2yr Thanks for watching! -The FMP Team

[@kristytolbert1117]

What weight kettlebell for the swings? Can I do all these exercises as 1 workout or should it be done as 1 exercise a day? 😬

[@FitMotherProject]

Hey Kristry, thanks for writing in and great questions! The weight used for KBs really is dependent upon your current fitness level. Most women in our program start around 20-30lbs total for swings if that helps your frame of reference. In terms of this video, it isn't necessarily mean to be a fluid routine as any of the movements can be integrated into your weekly life. However, you are more than welcome to complete it as a separate routine. Thanks for watching! -The FMP Team

[@joannwright5349]

This is great

[@FitMotherProject]

Thank you very much 😊

[@kimyoung3484]

Thank you Sir ♥️♥️♥️♥️♥️♥️

[@FitMotherProject]

You're very welcome 🙏

[@kimyoung3484]

@@FitMotherProject please take care 🙏😁🌹

[@FitMotherProject]

🙏

[@RockeyToes]

Great video, thanks! Question: I noticed for the overhead press, a recommended starting point is 15% of body weight, bent over rows is 25%. In general, is 15% of body weight a best practice for smaller muscle groups and 25% best for larger muscle groups like chest/lats, and quads?

[@FitMotherProject]

Hey Elizabeth, thanks for writing in and great question! While there is no hard and fast rule, you nailed it in terms of muscle groups. The larger the muscle group, meaning the larger the muscles being worked, the higher % you can lift from your overall body-weight. Thanks for watching and happy lifting! -The FMP Team

[@RockeyToes]

@@FitMotherProject Will-do! Thanks so much for the guidance! I was an endurance athlete in school, changing the focus from endurance to strength has been challenging (but I can do it...)! ☺

[@nicolamclachlan4888]

Both of my knees really hurt when i do squats. What could I do instead? Or are half squats any good?

[@FitMotherProject]

Hi Nicola, please check this video out on best leg exercises for bad knees: pulse.ly/11zuvrt02p

[@deirdrec8777]

Thanks Dr. A! That thumbs up that you gave during that squat gave me a needed laugh. 😊 These are great!

[@FitMotherProject]

You're very welcome 🙏😆

[@lynnpep6962]

Awesome

[@FitMotherProject]

Thank you very much 😊

[@healthhollow7218]

I feel like my push-up is completely on my arms and core. I don’t really feel anything on my glutes or legs. Maybe I’m not activating those areas correctly.

[@FitMotherProject]

Hey HH, thanks for writing in! While push-ups can work a variety of muscles throughout your body, you will feel more of an effect on your upper-half. In order to activate your glutes/legs, it will take more of a mind-body connection to flex/engage these muscle groups throughout. But the fact that you are feeling it in your arms/core is a great start! -The FMP Team

[@rosalieholderberg]

Are doing squats on a bosu ball with 10 pound weights more effective?

[@FitMotherProject]

Hey Coco, thanks for writing in and great question! I wouldn't say they're "more" effective rather they will work you differently. The Bosu can bring about much more core activation though you can probably hit the weights harder without it. So both are great, just different approaches to your fitness. Thanks for watching! -The FMP Team

[@sheersharaz]

I am 53 and I am doing my exercises 5 days in a week. Your videos are helpful for me . Thanks a lot.

[@FitMotherProject]

You're very welcome 🙏

[@vidyaramdass1964]

Hi I am new here. Can you help with stubborn back fat for women

[@vijalintje880]

We have the same things 🤣

[@FitMotherProject]

Hi @Vidya, with the right diet and exercise you will lose overall fat, is no posible to lose localised fat, unfortunately :(

[@lolaturquoise80]

Can you do a video explaining how to take care of lower back while doing the excercises, like in slow motion 😅

[@FitMotherProject]

Hi @Lola, please watch these videos: pulse.ly/rmxuw1q7dp pulse.ly/ksoz1izy19

[@carastone3473]

Push-up and squat form = SPOT ON! However, the shoulder press form is not. With the dumbbells straight out from the sides of your body, your back is arched. That will automatically happen with MOST people when they push something up overhead, especially if the load is heavy. That's a no-go! Bring the elbows in to about a 45 degree angle and take the arch out of your back. Think 'zip up the rib cage,' squeeze the glutes, and tilt the hips forward just slightly. Also, 15% of one's body weight is A LOT to start out with. I'm a trainer and 15% of my bodyweight would be 22.5 lbs. I'm definitely not currently able to shoulder press that much unless I'm alternating arms. If I'm doing a DUAL shoulder press, depending on the rep scheme I'm doing, I'm pressing 15 - 20 lbs. If I'm doing 3 sets back to back, I may get 1 set with 20s, but will probably need to drop it to 15s for the 2nd and 3rd set. Bent-over row...what on earth? The ONLY thing that should be moving in a row is your arms. The upper body should NOT be moving up and down like that. Kettle bell swing = nice form with the exception of your head. You should not be looking out in front of you. Always think 'head in line with the spine.' You want a flat line from the top of your head to your tail bone. That will prevent tensing the neck muscles and having pain/stiffness in them the next day.

[@FitMotherProject]

Thanks for this comment Cara! For the shoulder press, I personally feel great with my elbows in that particular position. As you likely know... everybody has different scapular/humeral angles and different acromion angles... it's essential for all of us to find the pressing form that feels best for us. On the overhead press, I was drawing in my transverse abdominis... that said...my back did demonstrate some arch. This is due to my own biomechanical tightness right now... and is not optimal. I sit a lot for work... and can definitely work on lengthening my hip flexors. For the bent over row... I am personally fine with having some "body english" from the hips. If we want to be super strict with the form, that's fine... Yet you will absolutely know that as your lifts get progressively heavier... a bit of glute drive activates the entire posterior chain. I see this as a preference more than dogmatic YES/NO. I do agree with your points on the KB Swing. I should be looking down (maintaining neutral spine) as opposed to looking slightly up with neck in extension. Thank you for this comment and helping add more value to people enjoying this video!

[@shirleyannlewis5256]

I would like to see leg and clute workout

[@FitMotherProject]

Please watch this video:pulse.ly/hf592xyeii

[@tonytoob4123]

These are the basci non-begotiable exercises that every lifter should master prior to doing other variations. Add deadlifts. Though, everyone leaves out Pull-ups all the time.

[@FitMotherProject]

💪

[@nancywheeler8359]

My trainer said I’ll loose breast fat if doing push ups is that true?

[@FitMotherProject]

Hey Nancy, thanks for writing in and unfortunately, this is not true. When dong push-ups, you are simply working the muscles that lie underneath the fat. In order to reduce body-fat (as you cannot spot-reduce fat) it takes a clean dietary intake, daily movement, and deliberate exercise. If looking for the comprehensive package, check out this link: www.fitmotherproject.com/start-here/ Best of luck! -The FMP Team

[@ACB2K]

That's people in the east, everyone cannot go down that low.

[@ekaterinaponizovskayadevin2812]

The best exercise for women is ballet.

[@devyanisingh6507]

I'm 54 years old. Can I do Squirts. I have a little bit of Neepin....?

[@FitMotherProject]

Hey Devyani, thanks for writing in and great question! If you are experiencing knee pain, check out the following video, which has a variety of other movements you can do instead of squats==>pulse.ly/6yqvems0uh Thanks for watching and happy lifting! -The FMP Team

[@mjg1708]

Doc you have to show more of your body

[@FitMotherProject]

😅

[@mjg1708]

@@FitMotherProject I’m being very serious, got to show some of it, but extremely classy clips

[@chasitywaldman73]

I thought squatting down past ninety degrees is bad for your knees

[@FitMotherProject]

Hey Chasity, thanks for writing in and great question! You are right that for the average person, squatting this low may be harmful to your knees. However, with consistency, your mobility can greatly improve where squatting this low can actually be beneficial to your body and joints. Start with a depth that you feel comfortable with, gradually lowering yourself as you gain the mobility to do so. Thanks for watching and happy lifting! -The FMP Team

[@thomasfields7902]

For whosoever shall call upon the name of the Lord shall be saved. (Romans 10:13) Enter ye in at the strait gate: for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat: Because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it. (Matthew 7:13-14) For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord. (Romans 6:23)

[@FitMotherProject]

🙏

[@jodyjackson5475]

People with AirPods in a health video. Yikes

[@ACB2K]

Deep Squats messup my knnes

[@FitMotherProject]

Please watch this video: pulse.ly/mrgl9fnljn

[@patoaten8996]

Why are men doing the exercises?

[@matcam6235]

If a woman has 100lbs lbs to lose , should she do cardio to lose some weight first before doing the weights. I feel she could injure herself lifting her own bodyweight along with the actual weights themselves. Thks.

[@FitMotherProject]

Hey Matcam, thanks for writing in and great question! It's not as if doing resistance work would be a negative as you can burn many more calories with this protocol. However, it depends on the movement and you are right that getting your weight to a manageable point is beneficial as well. We firmly believe your nutrition/hydration play 80% of the role in this journey anyway...so mixing that with some daily movement (as seen below) can absolutely get you started. Thanks for watching -The FMP Team

[@roseandrade2114]

please show Exercises for losing muffin top and belly fat. Thank you

[@FitMotherProject]

Please watch this video: pulse.ly/sje1ufuwbh

[@caroljaymes3880]

Thank you so much for all this… this is exactly what I need. God bless!

[@FitMotherProject]

TY for this comment! It legit makes me very happy that you found this so helpful 🙏

[@jennyshanespitler4033]

Thank you 😊

[@FitMotherProject]

You're very welcome 🙏

[@finessefitnesshub]

This is great!! Thank you!!

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼