Amazing Workout for a Feminine Body: 30-Day Challenge

Hello, and welcome back to one of our sporty articles! If you are a frequent reader of this blog, you know that in the past, I have written several posts about how to get in shape. And not only any shape, but a feminine and sexy one! If you have been training as you should, you must be ready for the next step.

In past articles, I recommended training at least three times a week. But this time around, we are not fooling around. If you are determined to get in shape and develop a sexy feminine figure, this post is for you! Get dolled up in your workout outfit, and let’s train together!

Before We Start To Sweat

A quick note before we begin with our workout. First and foremost, we must remember that to obtain great results from our training, we must eat a diverse and healthy diet. Our body needs different nutrients to perform and develop at its best. Of course, we should avoid fatty foods to avoid gaining weight without muscle. Another thing that is vital during our workouts is keeping our bodies hydrated. Any drink designed for it will do, but water should always be more than enough. Remember also not to drink anything way too cold during your training. Do not try this workout if you haven’t been training lately. Start with our previous entries that are beginner friendly. Below, I will describe every exercise in the workout and, in the end, the full routine so you can follow it more clearly. Remember to visit your doctor first and check if you are apt for a physical workout. Now let’s get to it!

Cardio? Always Cardio!

Cardio is a vital part of every training. It burns unnecessary fat in our bodies and improves our blood flow and the oxygen present in it. Doing cardio also improves our resistance, and the results of our training will be more visible. You will be more confident showing off the payoff of working out! Cardio is key for warming off our muscles before putting them to the test, avoiding getting hurt. Depending on how much you want to get rid of body fat is the amount of time you should do cardio. Between 20 and 60 minutes should do. As for how you should do it, taking spinning classes is always a good choice. It is not only quite a strain for your muscles and lung capacity but also a safe way to do so. Remember to avoid jogging or running if you haven’t been training. You can hurt your knees and delay your training!

Glute Bridges

This exercise is great for warming up and putting our glutes to work. For this exercise and many others, you should get a comfortable mat you can use to lie on the floor. If you don’t have one, don’t worry! You can also use a folded or thick blanket to avoid hurting your spine. Now lay on your back and put the sole of your feet completely on the ground. Your arms should rest at the side of your body and the palm of your hands against the floor. Open up your legs at shoulder length; this is the final position you should always maintain while performing this exercise. The movement is pretty simple from there: Lift your hip as high as you can, minding your glutes are working.

Glute Bridges Pulses

Glute bridge pulses are great for strengthening the glutes, hips, and lower back muscles. To perform glute bridge pulses, lie on the mat with your knees bent and your feet flat. Place your arms at your sides. Lift your hips off the ground, squeezing your glutes at the movement’s top. Hold the position momentarily, then lower your hips to the starting position. Repeat the pulse by lifting and lowering your hips in a smooth, controlled movement 30 times. It’s important to keep your core and glutes engaged throughout the exercise.

Squats 

Starting with proper position: Stand with your feet shoulder-width apart, feet pointed forward or slightly turned out, and weight distributed evenly across your feet. Engaging your core, tighten your abdominal muscles, and keep your chest lifted throughout the exercise. Begin the movement slowly, bending your knees and lowering your hips, keeping your back straight and your knees in line with your toes. You can do this against a wall first to ensure you keep your back straight. Then go as low as you can. The ideal depth is when your thighs are parallel to the ground or lower, but make sure to stop if you feel discomfort in your knees or lower back. Push through your heels. Using your glutes and quadriceps to push back up to the starting position, avoiding any lower back rounding.

Planks 

A plank is an effective exercise for strengthening the core and improving posture. Let’s see how to perform a plank correctly. Starting in a push-up position with your hands placed directly under your shoulders and your feet together. Keep your back straight and engage your core muscles. Then lower yourself to rest on your forearms and extend your legs behind you, keeping your feet together. Your body should be in a straight line from head to heels. Hold this position for 20-60 seconds, keeping your abs engaged and your body steady. Make sure to breathe normally and avoid holding your breath. Lower your knees to the floor to release and rest for a few seconds. Repeat for five sets. It’s important to keep your form in mind while performing a plank. Ensure your body stays straight, avoiding any sagging in your lower back or hips, and keeping your abs engaged.

Side Planks 

Side planks are a type of exercise that target the muscles on the side of the torso, including the obliques and the muscles in the arms, shoulders, and legs. They help to strengthen and tone these muscles, improving stability, balance, and posture. To perform a side plank: Start by lying on your side with your legs straight and stacked on each other. Prop yourself up on your forearm, keeping your elbow under your shoulder. Lift your hips off the ground, keeping your body straight from your head to your feet. Hold this position for the desired time, typically 30-60 seconds, then lower yourself back to the starting position. Of course, the longer you can hold better. Repeat the exercise on the other side. Repeat the exercise for five sets with each side.

Lunges

Lunges work multiple muscle groups, including the quads, hamstrings, glutes, and calves. This is great if you want to train for a more feminine figure. Lunges require you to balance your weight over one leg while maintaining stability. This can help improve your overall balance and stability. The lunge stretch can help improve your hip flexibility, mobility, and range of motion in your legs. Also, they are great for your posture! To perform a lunge, first stand with your feet hip-width apart and your hands on your hips. Take a large step forward with one foot, bending your front knee until it forms a 90-degree angle. Keep your back leg straight, with the heel lifted off the ground. Push off your front foot to return to the starting position. Repeat with the opposite leg. Maintaining good posture throughout the exercise and avoiding letting your front knee extend beyond your toes is important.

Donkey Kicks

Donkey kicks and donkey kick pulses are exercises typically performed to target the glutes (buttocks) and strengthen the muscles in that area. To perform donkey kicks, you must start on all fours, with your hands placed directly under your shoulders and your knees under your hips. Then lift one leg up, keeping your knee bent at a 90-degree angle and your foot flexed. Kick your foot towards the ceiling, keeping your leg aligned with your hip. Lower your foot back to the starting position, maintaining control throughout the movement. Repeat the movement for 30 reps on each leg.

Donkey Kick Pulses

Start in the same position as the donkey kicks, with your hands directly under your shoulders and your knees under your hips. Lift one leg, keeping your knee bent at a 90-degree angle and your foot flexed. Pulse your leg up and down a few inches, keeping your foot aligned with your hip and maintaining control throughout the movement. Repeat the movement for 30 reps on each leg.

Side Leg Raises

Side leg raises target the muscles in the hips, legs, and glutes, specifically the hip abductors. They help to strengthen and tone these muscles, improving balance, stability, and posture. To perform side leg raises first, lie on a mat or soft surface with your legs extended straight and your arm supporting your head. Slowly raise your top leg as high as you can while keeping your bottom leg straight and on the mat. Hold the position for five seconds, then lower your leg to the starting position. Repeat the exercise 15 times, then switch sides.

Hammer Curls

Hammer curls are a resistance exercise that targets the biceps and the forearms. They help strengthen and tone these muscles, improving grip strength, arm stability, and upper body strength. Because we only want to tone our arms and not develop a lot of muscle to maintain a feminine figure, you can do this with light weights. This means you will only need a weight of 1 to 2 pounds. Also, a bottle full of water will do nicely if you don’t have access to a weight. Instead of growing muscle, we are going to focus on repetitions. To perform hammer curls, stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing your thighs. Keeping your elbows close to your sides, curl the weights towards your shoulders, squeezing your biceps at the top. Slowly lower the weights back down to the starting position. Repeat the exercise 30 times for each arm.

Dumbbell Triceps Extensions

Dumbbell triceps extensions are a resistance exercise that targets the muscles on the back of the upper arm. With the same principle as the previous exercise, we focus on toning the triceps and not building up a lot of muscular mass. We will use the same weights as before, or bottles full of water, to perform this exercise. Stand with your feet shoulder-width apart and hold dumbbells above your head with your palms facing each other. Keeping your elbows close to your head, lower the weights towards the back of your head. Slowly raise the weights back up to the starting position. Repeat the exercise 30 times on each arm.

Leg Lifts

Leg lifts primarily target the muscles in the lower abdominal area, specifically the “six-pack muscle” and the muscles on the sides of the abdomen. To perform leg lifts, lie on your back on your mat or blanket with your legs extended straight and your hands on the mat by your sides. Slowly lift your legs off the mat until they are at a 90-degree angle with your body. Hold the position momentarily, then lower your legs back down to the starting position. Repeat the exercise for 20 reps.

Straight Leg Lifts

Straight leg lifts are similar to the previous but have key differences and benefits. Because in this exercise, we raise our legs one by one, it focuses more on each side of our bodies. This means it avoids compensating our “weak” side with our “strong” side, leading to more balanced muscle development. To perform straight leg lifts, lie on your back on your mat with your legs extended straight and your hands on the mat by your sides. Slowly lift your legs off the mat until they are straight, keeping them together. Hold the position momentarily, then lower your legs to the starting position. Repeat the exercise 30 times on each leg.

Crunches

Abs are a very important group of muscles in the human body, providing stability and support for the torso, spine, and lower back. Needless to say, they also look damn sexy! That is why it is one of the muscle groups we must focus on in this workout routine. To perform crunches, first, lie down on your back on your mat with your knees bent and your feet flat on the ground. Place your hands behind your head or across your chest. Lift your head, neck, and shoulder blades off the ground, keeping your chin off your chest. Lower your head, neck, and shoulders to the starting position. Repeat this 30 times and rest.

Fire Hydrants

Fire hydrants are a great exercise for strengthening the hips, glutes, and thigh muscles. To perform fire hydrants, get down on all fours with your wrists directly under your shoulders and your knees under your hips. Keep your right knee bent at a 90-degree angle and lift your right leg to the side, keeping your foot flexed. Hold the position momentarily, then lower your right leg to the starting position. Repeat 30 times and then do the same with the other leg. To make the exercise more challenging, add ankle weights or use a resistance band for added resistance.

Workout Plan

As stated before, this workout is not for beginners. If you haven’t trained in a while, I suggest you check one of the previous routines I have written in the blog. You will have tons of fun doing them and preparing for this challenge. You can do so by following this link, this other one, or this one. I have also written about a girly playlist you can listen to while you train, which you can check out here! We will be doing five sets of each exercise except for cardio! Now let’s see how this adds up for our five-day training routine.

          Day 1

          Cardio – 30 to 60 minutes (Spinning is a great option!).

          Glute bridges – 30 reps.

          Glute bridge pulses – 30 reps.

          Donkey kicks – 30 reps on each leg.

          Donkey kicks pulses – 30 reps on each leg.

          Squats – 30 reps.

          Crunches – 30 reps.

          Hammer curls – 30 reps on each arm.

          Dumbbell triceps extensions – 30 reps on each arm.

          Straight leg lifts – 30 reps on each leg.

          Day 2

          Cardio – 30 to 60 minutes.

          Donkey kicks – 30 reps on each leg.

          Donkey kicks pulses – 30 reps on each leg.

          Leg lifts – 30 reps on each leg.

          Side leg raises – 30 reps on each leg.

          Straight leg raises – 30 reps on each side.

          Lunges – 30 reps on each leg.

          Crunches – 30 reps.

          Plank – 60 seconds.

          Side plank – 60 seconds on each side.

          Day 3 (a.k.a Leg Day!)

          Cardio – 30 to 60 minutes.

          Donkey kicks – 30 reps on each leg.

          Donkey kicks pulses – 30 reps on each leg.

          Glute bridges – 30 reps.

          Glute bridge pulses – 30 reps.

          Fire hydrants – 30 reps.

          Leg lifts – 30 reps on each leg.

          Side leg raises – 30 reps on each leg.

          Straight leg raises – 30 reps on each side.

          Lunges – 30 reps on each leg.

          Squats – 30 reps.

          Day 4

          Rest!

          Day 5

          Cardio – 30 to 60 minutes.

          Hammer curls – 30 reps on each arm.

          Dumbbell triceps extensions – 30 reps on each arm.

          Crunches – 30 reps.

          Plank – 60 seconds.

          Side plank – 60 seconds on each side.

          Donkey kicks – 30 reps on each leg.

          Donkey kicks pulses – 30 reps on each leg.

          Glute bridges – 30 reps.

          Glute bridge pulses – 30 reps.

          Day 6

          Cardio – 30 to 60 minutes.

          Glute bridges – 30 reps.

          Glute bridge pulses – 30 reps.

          Donkey kicks – 30 reps on each leg.

          Donkey kicks pulses – 30 reps on each leg.

          Fire hydrants – 30 reps.

          Lunges – 30 reps on each leg.

          Squats – 30 reps.

          Crunches – 30 reps.

          Plank – 60 seconds.

          Side plank – 60 seconds on each side.

          Day 7

          Rest!

And this is all for today, lovelies! I hope this has inspired you to begin training or take your workout to the next level! Remember when training to keep hydrated; take a minute or two after each set is done. I encourage you to take on a 30-day challenge with this routine and tell me your results! I’m sure you will look even more amazing and energetic and happy! Let me know what you think of it and if you want to see more articles like this! Take care, sweeties!