Managing household chores, balancing a career and taking care of the family makes the concern of a women’s health to take a back seat. It is recommended that at least 30 minutes of exercise daily is necessary for women to stay fit. Apart from watching their weight and staying in good shape, there are various other reasons why women should exercise like good overall health, strengthing of bones and prevention of diseases and stress. There is a basic regime that each woman should follow every day to stay fit and devote at least 30-45 minutes to exercise. If you are unclear about how to you pursue the workouts, below is a list specifying the type of exercise you should perform each day of the 5 weekdays.

MONDAY- CARDIO EXERCISES
Beat the Monday blues by pumping up with the Cardio. But initially, one should start slowly and pace themselves so that there are no injuries and pains. 20 minutes of Cardio exercises daily are recommended for the beginners. Cardio exercises are essential for the overall health and have many benefits like a lean body, great metabolism, strengthening the bones and joints and improves cholesterol levels. Cardio exercises like walking and running per 30 minutes can burn up to 180-300 calories and half an hour of biking can burn around 500 calories. Simply begin with 20 minutes of low-intensity cardio on the treadmill and slowly start doing 5-10 repetitions each of burpees, squat thrusts, push-ups, crunches, and 1 Minute rounds of planks.

 
TUESDAY- CHEST AND ARMS
To look picture-perfect in those sleeveless dresses, you would need to dedicate some time to exercise your arms and chest. Also, working the chest muscles improves your posture and thus enhances your figure. Moreover, training your upper body results in strong bones, weight control, fewer injuries, and great confidence. A 30-45 minutes workout of the chest and arms per week is required to keep them in good shape. Warm-up with 2 sets of 10 shoulder rolls per arm and then spend 10 minutes on the elliptical machine. Then move forward to the exercises and initially begin with two sets (2-4 reps) of push-ups, triceps dips, cable crossovers, alternate arm hammer curls, triceps rope overhead extensions, barbell biceps curls and Incline dumbbell flyes. You can increase the intensity after a few days.

WEDNESDAY- ABS AND CORE MUSCLES
To rock those sari and crop-top looks and for overall fitness, who does not want a flat stomach and a smaller waist. Well, workouts targeting your Abs and Core muscles are a great way to achieve that. Core refers to various muscles in your abdominal region, your obliques, pelvic muscles, glutes, back muscles, your thighs, and the hamstrings. And the Abs and Core-strength exercises strengthen all these muscles. One of the most common exercise Cycling too can help achieve the desired results. Apart from that, perform 2 sets (10 reps) of each - Stability Ball Pelvic Tilt Crunch, Walk The Plank And Rotate, Arm Pull Over Straight-leg Crunch, The Matrix, Nose-to-knee Crunch, Prone Oblique Roll, and Back Extension Rear Leg Raise.

THURSDAY- SHOULDERS AND BACK
Sitting in front of the computer screen for long working hours gifts us with the slouched position and back pain. But we can combat the same with the workouts emphasizing on the Shoulders and the back. Also, having a strong back creates a good posture and is the foundation for a strong core. Working these will also make your upper body strong for day-to-day activities like lifting boxes. Begin with 2-3 sets ( 10 Reps) of  Standing barbell military press, Dumbbell lateral raises, Seated dumbbell shoulder press, EZ bar upright rows, Dumbbell shrugs, Close-grip lat pulldowns, Dumbbell bent over rows and T-Bar rows.

FRIDAY- LEGS
Running, walking or be it simply standing, one needs strong legs to keep them going. There are plenty of leg exercises that you can add to your workout routine to get legs with a greater strength. You can start with 2-3 sets( 10 reps) of each Barbell squats, Leg press machine, Leg extensions, Hamstring curls and Walking Lunges.

Incorporate this workout regime into your daily schedule and see significant changes in your health and figure. Wishing you a very happy National Women's Health & Fitness Day.