4 Exercises for Women to Stay Lean

For the ladies out there who struggle between toning up your bodies and bulking up, this workout is made for you

HAUS Athletics trainer Mandalyn Tan teaches four exercises for Women to stay lean. PHOTO: SPORTPLUS.SG


This one's for the ladies. If you're wondering whether it's possible for you to tone up without bulking up or putting on unnecessary muscle, the answer is yes!


Thanks to our community partners HAUS Athletics, you can learn how to tone up and stay lean with these simple exercises.



Here are four exercises brought to you by HAUS Athletics instructor, Mandalyn Tan.


Exercise 1: Drop Squat Press

Mandalyn Tan demonstrating the starting stance of a drop squat press. PHOTO: SPORTPLUS.SG


The good news? All you need is just one dumbbell.


With both hands, hold the dumbbell up to chest height.

Mandalyn holding out a Drop Squat Press with the dumbbell extended over her head. PHOTO: SPORTPLUS.SG


Drop into a squat with your hips at knee height, while simultaneously extending the dumbbell over your head.


You can play around with the speed of the exercise for varying levels of intensities.


Exercise 2: Walking Planks

Mandalyn demonstrating a Walking Plank, starting off in a push-up plank position. PHOTO: SPORTPLUS.SG


Start off in a push-up plank position on the ground.

Mandalyn demonstrating a Walking Plank, alternating her forearms to press up against the ground. PHOTO: SPORTPLUS.SG


Next, bring your forearms to the ground alternatively, using your arms to press up against the ground to bring your body back to its original plank position.


To ensure that you’re maxing out your workout, make sure to apply pressure through your heels to further extend and engage your glutes.


Exercise 3: Skaters

Mandalyn performing a Skater, bounding off her left foot. PHOTO: SPORTPLUS.SG


Start off in a low skating stance, with one foot off the ground. Bound off to the opposite side, using one leg to push your body off the ground, and using your arms to swing your body across to the opposite side at the same time.


You will feel the burn at your glutes, that shows you’re activating the right muscles! As you get better at this exercise, you can start to aim for further ranges and at higher speeds to increase the intensity of the exercise.


Exercise 4: Burpees

Mandalyn getting ready to demonstrate a Burpee starting off with a squatting stance. PHOTO: SPORTPLUS.SG


Come down to a squat, drop your legs backwards and hold out in a push-up plank position. Then, bring your legs back in towards your upper body and bounce off the ground.


To find out more about HIIT or to pick up HIIT classes, visit HAUS Athletics at OUE Downtown Gallery Studio, #02-03, 6A Shenton Way, OUE Downtown Gallery, Singapore 068815 or Cross Street Exchange Studio, #B1-121, 18 Cross Street, Cross Street Exchange, Singapore 048423.


​​More details are available about the gym at their official website here.


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