If you have decided to start working out, you have taken the important first step! Even if you are a busy woman, it is essential to spare 20-30 minutes a day at least 3-4 times a week to keep your body and your mind functioning optimally. However, it can often get confusing from here on. There is a plethora of fitness information available out there, and it can be difficult to decide what would work best for your body. Finding the right exercises is the key to keep your body healthy while also keeping mental stress at bay. Even if you are a busy woman, it is essential to spare 20-30 minutes a day at least 3-4 times a week to keep your body and your mind functioning optimally.
Fitness trends come and go, but there are several exercises that have been proven effective for women throughout the decades. These are easy to learn and can be performed in quick sessions during the day.
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5 Best Home Exercises for Women
You don’t always have to hit the gym to lose weight and build muscle. There are several effective exercises that can be performed at home for equally impressive results. The following are our top picks for exercises women can perform at home.
1. Jumping Jacks
- Start with standing straight, with your arms by your sides.
- Jump and land with your legs 2-3 feet apart.
- Simultaneously raise your arms straight outward on both sides. Your hands should go above your shoulders.
- Jump to return to the straight standing position.
- Do at least 30-50 jumping jacks.
- Lie down on your stomach with your hands flat on the ground at shoulder-width.
- Bend your elbows and place your toes on the ground.
- Tighten your core and slowly push your body off the ground while putting weight on your hands.
- Keep your elbow slightly tucked in. Raise your body until your arms are completely stretched.
- Gradually lower your body while bending your elbows. Make sure your body stays off the ground except for your hands and toes.
- Stand with your back straight and your feet spread to hip-width.
- Extend your arms in front of you and clasp your hands. This will aid form and balance.
- Squeeze your glutes, tighten your stomach, and lower your body, pushing your butt outwards while keeping your spine as straight as possible.
- As you lower your body, your knees should not cross your toes and your body weight should be on your heels.
- Bend until your thighs are parallel to the ground. A full squat goes even lower, until the hips are lower than the knees.
- Hold the position for 2-3 seconds.
- Slowly push your body back up till you are standing upright again.
- Repeat at least 5 times.
- You can add cardio to your squats by turning them into Jump Squats. In order to do this, jump between reps, landing into a squat.
4. Leg Raises
- Lie down with your back flat.
- Put your hands under your head and lift your head up.
- Raise your legs and bring them straight up.
- Aim to bring them straight up so that your body forms a 90-degree angle.
- Lower your legs back towards the ground, then raise them back up without actually touching the floor.
- Repeat 5-10 times.
- Start with a push-up position.
- Your forearms and fists should be touching the floor, as should your toes.
- Keep your spine straight and your core tight.
- Hold the position as long as you can. Your goal should be 30 seconds to 1 minute.
- You can add some muscle-building by combining some exercises like the plank and push-ups. Start with a plank position. Then, place one hand on the floor, followed by the other, and raise yourself to a pushup position. Lower one arm at a time to return to the plank position. Alternate this at least 5-10 times.
You can combine any of these exercises to form a High Intensity Interval Training workout at home. This is a technique that keeps your heart rate elevated during a quick and intense workout. Follow a 3:1 ratio of exercise to rest. The ideal is 45 seconds: 15 seconds. An HIIT workout can be as short as 4 minutes and still burn lots of calories while also working out your muscles!
5 Best Gym Exercises for Women
If you are the sort of a person who finds it difficult to workout at home and needs a gym environment to feel motivated, you are not alone! Gym gear and equipment can be incredibly encouraging to finally get your body moving and start a journey towards a lifestyle of fitness. If you don’t have time to go to the gym, consider getting hold of some quality gym equipment from a reputable brand.. Just a few basic machines and other gym accessories can help you set up your very own workout studio. Nothing will ensure you exercise every day more than a gym at home!
A treadmill is always a great place to start. It brings the heart up to a healthy level. It can serve as a warm-up exercise, or even an intense fat-burner if you go for an uphill climb or a fast HIIT run.
7. Stationary Bike
Bicycling is a fun way to burn some calories while also working out your leg muscles. Use it for weight loss, or increase the resistance on the bike to build your thigh and calf muscles.
It is equally important to work out your upper body, and a rowing machine is perfect. Low-impact can help exercise your arms, shoulders, and chest, while high-intensity can help build upper body muscles.
9. Swiss Ball
Not all gym equipment has to be technologically advanced. Use stability balls to carry out simple but effective workouts that improve your balance, strength, and flexibility.
Any exercise, like squats, can be taken a notch up by adding weights to the mix. Start with small dumbbells weighing under 5kgs, and build up to the strength level you are aiming for. Dumbbell exercises have also proven to be excellent for stability and joint health.
Explore other exercises with home workout tutorials or with a gym instructor. There are endless effective workouts for women that will help you lose weight, build muscle, or improve overall strength and stamina.