15 Minutes Upper Body Exercises For Women

By admin August 31, 2019 in Fitness

With the fast-paced lives that people live these days, it is very easy to understand why health-related deaths have gone up all over the world. People who are in their 30s or 40s are facing chronic illnesses that were uncommon for people of their age a few decades ago. The number of patients with diabetes and heart conditions is increasing every year. The fast-food that we consume regularly might be one of the biggest contributing factors to this problem.

A lot of people are bound to their routines in such a way that they rely on junk food because it is quicker to make and more convenient to carry or order apart from being a cheaper alternative to a few healthy food items. However, it is possible to compensate for the consumption of carbs and saturated fats by making a conscious choice to workout.

It might seem impossible to make time for a daily workout with your schedule that is already loaded with a ton of chores, a long commute and a lot of work. You can still take some time to work out at home to ensure you are healthier and end up living longer without having to rely on pills to keep your cholesterol or blood pressure in check.

15 minute routine for upper body exercises for women

upper body exercises for women


Start your upper body exercises for women by warming up your body. It is a very important part of your everyday workout as it gets the blood circulating in all parts of your body. These should include exercises that will get your heart racing. The first exercise to warm up your body is to jump on the spot. Count until 80 and then stop.


The next is squats. Keep your feet at hips’ distance and while keeping your back straight, bend your knees in the forward direction, mimicking the act of sitting down on a chair. Then with the same speed, stand back up.

Side to side twists

Side to side twists allows your body to open up and make you more flexible. Keep your feet at hips’ distance and then move your torso from your left to right side.

Push Up

Start in the plank position with your shoulders directly placed above your wrists and hands just outside of shoulder width. Bend your shoulders at a 45-degree angle and steadily lower your body towards the ground. Aim to be at elbow height from the ground. Repeat this for 10 or 12 times.

If you have difficulty doing push-ups, you can tone it down by placing your knees on the ground and using them to support part of the weight.

15 Minutes Upper Body Exercises For Women

Bicep Curl

Biceps play an important part in your full-body workout as well. It is important to tone your biceps and train these muscles to be able to perform better overall. Hold some weight in your hands and then slowly lift your hands towards your shoulders with your palms turned upward. Make sure you move your hands slowly to engage the muscle as much as possible.

If you are unable to maintain balance while doing this move for both hands simultaneously, make sure you do them one by one and complete 10 to 12 reps in that manner. This will allow you to work with heavier weights as well.

Overhead Shoulder Press

A shoulder Press is a great way to engage a lot of muscles simultaneously. It works your pectorals, triceps and traps along with your deltoids. This also helps work your core to some extent and hence is a great exercise to perform every day.

Stand with your feet at hip’s distance apart and hold a dumbbell in each hand with your elbows at a 90-degree angle. With your palms facing forward, and your shoulders down, press the weights overhead and engage your core.

15 Minutes Upper Body Exercises For Women

Wide Bent-Over Row

With your feet at hip distance, hinge your torso forward from the hips and bend your knees slightly. Keeping your back flat, make your arms reach the floor in front of your legs and your palms facing your knees. Bend your elbows at 90 degrees while pinching your shoulder blades and bringing yourself back to the original position.

Tricep Dip

Your tricep is made of three parts, upper side, lower side and outside. Each of these parts works with your shoulder and back muscles. Place your hands on the edge of the chair with your fingers facing your hips.hips should be closer to the chair. With shoulders directly above your hands and elbows places in a way that they are not locked, bend your elbows at a 90-degree angle and come back to the original position.

This is one of the best upper body exercises for women and should be repeated for a set of 10 to 12 reps.

15 Minutes Upper Body Exercises For Women

Every workout should consist of some cool-down method that allows the muscles to recover and relax after the workout. Make sure you stretch all those muscles that you have strained and then continue with your routine.

The best way to stretch after upper body exercises for women is to keep your feet at hips’ width and place your hands on your hips. From the waist bend forward keeping your knees straight. Then go back to your original position and then tilt your torso backwards.

Next stretch one of your hands forward with your palm facing up and with the help of your other hand bend your fingers downward, with their tips facing the ground. This will help your biceps relax. Do the Gomukhasana or the cow pose to stretch after these upper body exercises for women.

With this workout, any beginner can start working out with effective exercises are easy to follow and do not require any equipment except a set of dumbbells. Go ahead and try this routine today to see the effects as soon as possible.

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