It’s amazing how some women are able to balance a career, manage the family and everything in between and still has time to spare for an hour of workout. It’s not easy but if some women can do it, so can you. Including exercise into your daily routines will not only help shape your body but can also give a lot of health benefits – alleviate depression, boost your immune system, or help prevent colon.

Among the many exercise routines women can get into, the following exercises offer premium benefits. Hence, all women should do:

If you need to tone your hips, thighs and butt, squat exercises can effectively work out most of the muscles in these problem areas, which are often the concerns of most women. Squat exercises are the go-to exercise routine that engaged more muscles compared to other exercise routines. Squat exercises work the thighs, glutes and core including abdominals and the muscles that support your spine. There are many different variations of squats such as chair squat, wide stance squat, ball squat, or assisted squat. You can also add dumbbells when performing squat exercises.

You can start your basic squat exercise by standing with your feet in a wider position than the width of your shoulder. Make sure your toes are pointed outward. As you inhale, pull your abs tightly in. Let your heels carry your weight. Then slowly bend your knees and slightly from the hips. Make sure your back is upright and you’re not leaning forward from the waist. Exhale, and straighten your legs to get back to the starting, standing position.

Moving away from the early notion of being often associated with adult entertainment, pole dancing takes on a new dimension when it became the new and fun fitness trend for women across the United States and in other countries. Today’s pole dancing has evolved into an exercise form which gives your body a full workout. Pole dancing is performed not only by professionals and performers but also by gym enthusiasts, students and pole athletes. It’s a high-intensity exercise that combines isometric muscle contractions and strength-based internal training. Some of the benefits women can get from pole dancing include:

Cycling outdoors is different from turbo training, which is biking done indoors. Without having to worry about the natural elements – rain, sun, wind, dust, etc., you can stay fit by biking indoors through turbo training. This exercise can help you become more fit as you pedal in a static position. This exercise is ideal for women who don’t have the time to spare to go cycling outdoors because of home responsibilities, but want to achieve their fitness goals. You only need to deal with boredom because there’s no scenery that can take your mind off the activity. Most of the time, women go for turbo training during rainy days.

Women can use turbo trainer for aerobic fitness and as a weight loss program because it helps burn calories more than other forms of exercise. Turbo training can also help protect you against heart attack, high blood pressure, stroke, depression, dementia, certain cancers, diabetes, and osteoporosis. In other words, turbo training or biking indoors equate to a good cardio workout.