About this app

No expensive equipment or coach needed, just use your body weight and take a few minutes a day, and you'll have a better body in no time!

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), your glute and quadriceps muscles and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
An alternative position is to turn your hands to face forwards and keep your your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.
Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 - 18" from your tailbone.
Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

Key Features:
* Scientific and effective workout plan that will make you healthy;
* Animations and video guidance;
* Workout with no equipment, using your body weight;
* Workout at home or anywhere you like;
* Timely exercise report.

This app includes full body plan, abs plan, butt plan and challenge part. Following the plan of training, you can lose weight quickly and build abdominal muscles. 30 days workout plan has the reminder function, it will encourage you to insist on training every day. If you want to become healthier and more beautiful, come to try this wonderful app!


Dwonload it right now! Hope you have had great time with Workout plan for women.

App Permissions

Allows applications to open network sockets.
Allows applications to access information about networks.
Allows access to the vibrator.
Allows applications to access information about Wi-Fi networks.