10 Best Exercises for Women at Home – A
Complete Fitness Guide
A gym is not always necessary in order
to be fit and healthy. Through the appropriate exercises, women can work out
and meet their fitness objectives at the comfort of their homes. Home workouts
can be an efficient method whether you are aiming at losing weight, training
your muscles and becoming more flexible.
In this ultimate guide, we shall look
at the 10 best exercises that women can do in the house and still get a full
body workout without a fancy equipment. Such workouts are suitable to amateurs,
can be scaled in terms of effort, and are suitable to busy lifestyles.
Why Home Workouts
Are Great for Women
We will see why home workouts are a
great option before we get into the exercises:
✅ Convenience The convenience of doing
it on-demand with no commute and no waiting on equipment.
✅ Cost efficient: You save on membership
fees in the gym.
✅ Privacy and Comfort Work at your own
pace and no one is judging you.
✅ Flexible Schedule - You can workout at
any time, according to your hectic schedule.
✅ Adjustable - Fitness levels and goals
can be selected to choose exercises.
Read Also: - Quick Fix Fitness: The Short-Term Gains and Long-Term Risks
So, without further ado, here are the 10
best home exercises women can do which focus on strength, endurance and
flexibility.
1. Squats – The
Ultimate Lower Body Exercise
How to Do It:
·
Feet,
shoulder-width apart.
·
Bend your
body down toward the ground as though sitting on a chair so that your knees are
behind your toes.
·
Rebound to
the initial by pushing through heels.
Benefits:
ü Trains gluts, thighs and core.
ü Increases body movement and balance.
ü Burns calories.
Reps: 12-15 x 3 sets
2. Push-Ups –
Strengthen Upper Body & Core
How to Do It:
·
Position of
plank, hands under shoulders.
·
Bend your
chest down to the ground with the body straight.
·
Push back up
to initial position.
(Advanced:
(Exercise) Knee push up.)
Benefits:
ü Increases arm, chest and shoulder strength.
ü Works the core.
ü Improves posture.
Reps: 3 sets 8-12 reps
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3. Plank – Core
Strengthening Powerhouse
How to Do It:
·
Lie down
with face down and bring your body to forearms and toes.
·
Have your
body in a straight line with the core working.
·
Hang on as
long as you can.
Benefits:
ü Tones abs, back and shoulders.
ü Increases balance and alignment.
ü Decreases backaches.
Time: 3 bouts 30-60 secs
4. Lunges – Tone
Legs & Glutes
How to Do It:
· Take one step forward and bend the hips such
that both the knees are at 90 degrees.
· Return to the starting position and
alternating legs.
Benefits:
ü Targets quads, hamstrings and glutes.
ü Enhances co-ordination and balance.
ü It may be performed with or without weights.
Reps: 10-12 reps 3 sets each leg.
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5. Glute Bridges
– Lift & Firm Your Buttocks
How to Do It:
·
Sit with
your back on the floor, knees bent and feet flat.
·
Raise hips
to the top of the ceiling and squeeze glutes once you reach the top.
·
With slow
control lower back down.
Benefits:
ü Works glutes and hamstrings.
ü Builds lower back.
ü Prevents back pains.
Reps: 12-15 reps 3 sets
6. Jumping Jacks
– Cardio & Full-Body Warm-Up
How to Do It:
·
Stand
straight and jump with the spreading of legs and arms up.
·
Repeat this
and come back to the starting position.
Benefits:
ü Increases the rate of the heart beat and
calorie burning.
ü Enhances organization.
ü Super stretching exercise.
Time: 3 sets of 30-60sec
Read Also: - 10 Best Exercises to Improve Posture & Reduce Pain
7. Bicycle
Crunches – Killer Ab Workout
How to Do It:
·
Get on your
back with back hands to your head.
·
Take one
knee to the chest turning the elbow on the opposite side to it.
·
Alternate
sides pedaling.
Benefits:
ü Works on obliques and rectus abdominis.
ü Makes core stronger than ordinary crunches.
ü Increases elasticity.
Reps: 3 sets 15-20 reps each side
8. Triceps Dips –
Arm Toning Without Weights
How to Do It:
·
Sit on the
edge of a chair with your hands holding the edge of it.
·
Bend elbows
to slide off and lower body.
·
Push back up
by triceps.
Benefits:
ü Tones and firms, the back of the arms.
ü Trains shoulders.
ü No equipment is needed.
Reps: 3 sets 10-12 reps
Read Also: - 10 Simple Morning Exercises to Transform Your Day (Try These!)
9. Superman
Exercise – Strengthen Lower Back
How to Do It:
·
On the
belly, the arms stretched in front.
·
As you lift
arms, chest and legs off the ground.
·
Wait a moment and come down gradually.
Benefits:
ü Builds lower back and glutes.
ü Corrects posture.
ü Lessens backache.
Reps: 3 x 10-12
10. High Knees –
Cardio & Leg Endurance
How to Do It:
·
Be tall and
jog on the spot, raising the knees as high as possible.
·
Core and arm
movement.
Benefits:
ü Uses up calories fast.
ü Tones abs and legs.
ü Increases endurance.
Time: 3 x 30-60sec
Read Also: - How Hydration Affects Workout Performance & Recovery
Bonus: Tips for
an Effective Home Workout Routine
1. Warm-Up First – Always begin with 5-10 min of light
cardiovascular work (jumping jacks, jogging in place).
2. Stay Consistent – Be regular- 3-5 workouts/week.
3. Hydrate & Eat Well – Drink water and eat food rich in
protein to recover the muscles.
4. Rest & recover – Take rest days to have the muscles
heal.
5. Track Progress – Photos or notes should be used to
monitor improvement.
Conclusion
These 10 best exercises at home that
women can do are a complete workout to get strength, endurance and flexibility.
The most wonderful bit? You don! t needs a gym, or any expensive equipment! Women
can meet their fitness by remaining persistent and integrating these exercises
with a healthy diet so that the goal can be met effectively.
Begin now, keep yourself motivated,
and have fun on the way to becoming healthier and stronger!
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useful to you? Send it to your friends and family so that they can be
encouraged in their fitness journey!
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