Plyometric exercises are exercises that require the use of fast-twitch muscles to generate quick, explosive power. If you want to lose weight fast and get a sexy toned body, then these exercises are just for you. The best coaching programs include plyometric exercises because they help you burn fat, tone your legs and bum, and build strong, lean muscle.
How Plyometric Exercises Work
Plyometric exercises work by utilizing the stretch-shortening cycle of muscles during active or dynamic stretching. Muscles that are being used for these types of movements have been previously warmed up. An excellent example is a basketball player reacting to a rebound and then jumping high in the air during a slam-dunk.
Dynamic stretches are better than static stretches for warming up because they improve circulation by producing more force at the joints. Moreover, dynamic times increase the range of motion at the joints and improve neuromuscular coordination. This helps to prepare your body for more intense activities like plyometric exercises.
It is important to note that fitness centers like MPower Fitness in Chino, CA recommend that beginners do these exercises under close supervision.
Plyometrics is an intense form of exercise and knowing what you are doing before attempting them is essential.
Plyometrics also allows you to develop strength faster than traditional weight lifting exercises such as squats or lunges because there is no need for heavyweights.
Plyometrics can help athletes improve their sprinting speed, jumping height, and power. In fact, plyometrics is included in MPower Fitness’ training routine for competitive bodybuilders.
Do you need a fitness coach when you do plyometrics?
When doing plyometric exercises, it is vital to know how to do them correctly. Many people have been injured doing plyometrics because they don't know what muscles are needed for a specific exercise or they over-train their muscles, resulting in injury.
It is advisable to have a personal trainer or one-on-one coach that can instruct you on how to do each exercise safely and effectively. An MPower Fitness coach will be able to assess if you’re too tired or are not strong enough yet to do additional repetitions of certain exercises. But don’t worry, you’ll be able to do them in due time. You just need to keep practicing and listen to what your fitness trainer says.
Is plyometrics suitable for women?
Plyometrics can be very beneficial for women, as it helps them develop more muscle mass and increase their endurance. They are effective because they speed up your muscle growth by using your bodyweight instead of heavyweights, which many women are hesitant to try or do not have access to when they workout at home.
What is the difference between plyometric training and resistance training?
Plyometric training is performed on a specific muscle, while resistance (weight) training is completed for all the muscles in your body.
Resistance training generally consists of heavier weights, slower movements, sets, and repetitions. Plyometric exercises utilize explosive movements to only increase muscular strength, speed, and power with low weight or body weight.
Plyometric Exercises From Home? Why Not!
Not everyone can go to the gym nowadays.
With the pandemic, more people are working from home and do not want to go outside or the gym. The good news is, women can still work out to stay fit even if they are at home. You can schedule specific times to do the exercises through MPower Fitness’ online fitness training program. You’ll enjoy in-app messaging, progress tracking, and training without any distractions.
You can workout with your trainer at the pace you want, when you want it!
In the meantime, here are eight plyometric exercises for women that are suitable for home workouts.
This is a classic plyometric exercise that can be done anywhere at any time. It's very simple and easy to master. To do this, you need your body and enough space around you to jump in every direction. Alternating jumping jacks are one of the best plyometric exercises for women since it not only challenges your lower body but also demands a lot of good coordination.
This is another plyometric exercise that can be done at home using the old-school technique. It tones your legs, abs, arms, butt, and thighs as you jump fast and continuously. If you do it, you will get toned everywhere! If you have some old clothes lying around, you can use them to jump rope and burn fat fast.
Sprawl and Jump
This is a workout that is best suited for beginners. It focuses primarily on the lower body and core muscles. To do it, first, you have to get down on your hands and knees. Make sure your back is flat as you use your elbows to support your upper body weight. Keep your shoulder blades retracted and tighten up your glutes, quads, and abs. Ensure that your head is in line with your spine.
Reverse Plank Shoulder Taps
This plyometric exercise focuses on stabilizing the core and lower body muscles. It works to tone the entire body for women. To do it:
- Start by lying face-up on a mat or carpeted surface.
- Ensure that your arms are directly above your shoulders and maintain that position throughout the exercise.
- Lift your hips while keeping your upper body steady. Once your legs are in line with your hips, you can start tapping your right foot to the left side of the shoulder.
- Keep alternating between tapping the right and left leg for at least 30 seconds or as long as you can go without getting tired.
Donkey Kick Burpee
This is a plyometric exercise that primarily works on the core muscles and your buttocks. To perform this workout:
- Begin in a push-up position with both hands on the floor.
- Rise onto your toes while keeping your hands on the ground.
- Kick one leg back behind you into a donkey kick position.
- Jump back to your hands and repeat the movement by kicking your other leg.
This is one of the most explosive plyometric exercises that can be done anywhere at any time. To do it, you need to get down on all fours and position your hands directly under your shoulders. Next, lift one leg and slowly bring it forward until it reaches the 5 o'clock position as if you are standing on a clock. Then, slowly lower the leg to the 12 o'clock position. Repeat this movement by alternating between legs.
This is one of the simplest plyometric exercises that can be done at home. It also focuses on the triceps and chest to tone those muscles. To do this, you need an object like a sturdy chair or table. Once it's in place, sit down on it and stretch your hands so they are behind you with fingers pointing up. Then, slowly slide off the chair until your upper arms go parallel to the ground. Hold that position for a second or two and then, push yourself up using your hands. Repeat this movement by doing at least 15 reps every session.
Squat to Calf Raise
This plyometric exercise focuses on toning your lower body. To perform this workout, stand with both feet shoulder-width apart while facing forward. Next, slowly lower yourself into a squat position. Finally, once you are in the lowest position of your squat, slowly raise and extend one leg outwards, slightly off the ground. Then, return to a squat position and repeat the motion by standing up and extending your other leg.
Apart from these plyometric exercises, you can still do outdoor activities you enjoy like walking or jogging. It’s still best to do the activities you love so you won’t feel that exercising is a chore but a lifetime commitment to stay fit and healthy.
Want to try plyometrics? MPower Fitness can get you started right away. Leave us a message and we’ll schedule an appointment with you.