5 exercises women should do regularly

Let's face it – we don't have a ton of time in our day! It can make it really tough to find the time to squeeze in a workout. When it comes to prioritizing what you need to focus on, check out these five exercises for women:

1. Planks. Planks have quickly become the exercise of choice, mostly because it works so many muscles in the body. It's better than sit ups because it helps strengthen more of your muscles in your abdomen, and it is safe on the pelvic floor and your back as well.

To do a plank, lay on the floor on your toes and your forearms (if you are stronger, you can rest on your hands). Hold your body parallel to the floor – careful not to stick your butt up in the air! Hold for as long as you can, and repeat three times. You should be able to add more time each day.

2. Clams. These exercises are particularly great for women to help stabilize the knees by strengthening the hip abductors and glutes. To do these, lie on your side and rest your head on your bottom arm. Bend your hips to about 45 degrees (think back to geometry days!) and your knees at about 90 degrees (right angle) with one hip on top of the other. Make sure your feet are aligned with your back.

Without moving your feet, raise your knee and slowly lower it back down to starting position. Repeat 10 times, and complete three sets.

3. Kegels. Kegels are great for ANY age. Make sure to check out our blog post with further details about how you should do kegels. If you experience any pain, make sure to stop.

4. Push ups. Women in general have weaker upper body muscles than men, which means it needs to be a focus area. Push ups are great for this! They work several muscle groups, including those in your abdomen. Plus, it can help your boobs look a little more perky – that's always a bonus, right?

To do a push up, get into the same position as you do for a plank, only on your hands and not your forearms. While keeping your back straight, lower to the ground by bending your arms and lift back up. A modified version is to lower to your knees and use your arms to lower and raise you. Aim to do 10 repetitions with three sets.

5. Lunges with glute extension. Work your quads and glutes with lunges, which will ensure that you have strong legs all the way around. To do this exercise, put one foot in front of you, with one extended behind you. Bend your front leg's knee at 90 degrees, and bring your other knee to the ground. Using your leg muscles, lift your back leg off the ground – keeping it extended – until it is parallel with the floor. Do 10 repetitions on either side, with three sets of each.

Here's a sample exercise circuit that you can do to get these exercises in each day: