The 10 Best Exercises for Women At Home

Single-Leg Deadlift

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I love this practice because it lifts and tones glutes and activates my entire core (which helps in preventing back pain).

How to do it: Hold a pair of dumblocks and stand on your left foot. Put your right foot behind you and turn your knee so that your right lower foot is parallel to the floor.

Bend forward on your hips, and gradually lower your body as far as possible. Pause, then push your body back to the starting position. As you come up, instead of lifting your back, think about using your glutes to move your hips forward. Keep the core busy and chest during the entire movement.


Side Plank

This exercise is my secret weapon to help tighten and shrink my waist. It works on deep abdominal muscles (diagonally, transverse abdominis) that do not reach many abusive exercises.

How to do this: Lie up on the left with your knees directly. Place the upper part of your body on your left elbow and forearm. Raise your hips until your body makes a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Rotate so much that you lie on your right and repeat.

Pushup

I am a big fan of this classic exercise because it works the whole body, burns calories in a significant amount, as well as strengthens my chest muscles to keep things in your bikini.

How to do this: Get on all four squares and keep your hands on the floor so that they are slightly wider than your feet and feet along with your shoulders. Reduce your body until your chest touches almost the floor and then push yourself back into the starting position. Be sure to lift your hips up and hang your core all the time.

Second Position Plies

This ballet trick pulls Glutus Minim (to the butt) for lean feet, along with internal thighs as well as dancers.

How to do it: Keep the feet wide from the width of the shoulder, the toes are slightly out. Lower your body by bowing down your knees until your thighs are parallel to the floor. Bring the arms up and down the shoulder and back. Pause, then slowly push yourself back to the starting position.

Cardio Intervals


Contrast high-intensity interval training (HIIT) in your daily routine to burn more calories in excess, as opposed to slow-slow exercises for a long time.

How to do this: Select any piece of cardio device (elliptic, jump rope, treadmill, bike, etc.) and repeat the following pattern 10 times:
3 minutes on 50 percent of your maximum effort
20 seconds to 75 percent of your maximum effort
10 seconds in your maximum effort

Triceps Extension

This is my favorite exercise to tone the shoulders and back of the trips. I use light weight and do a high number of representatives (25+) for this exercise.

How to do this: With the heel of your back on the ground, come in a long position. Raise the knee bending in front of you because your arm rises upwards straight from your arm, the weight is in front of the ceiling. Lift and weigh 2-3 pounds an inch (30 times each side)

Stepups

This exercise aims to make your glutes and hamstrings muscles lean, strong legs and a tight, raised rear. Step-ups also work on your quadriceps because they need to straighten their knees against resistance.

How to do this: Stand in front of a bench or step and keep your left foot firmly on the step. Press your left foot in the step and push your body up till your left leg is straightened. Keep your body down so long as your right foot does not touch the floor and repeat.

Keep your chest and core busy all the time. Keep your weight equally balanced, do not lean forward or too much.

Bridge

The bridge is not only a perfect exercise for a rounded rear, but also helps to keep your back healthy and pain free.

How to do it: Bend your knees on the floor and your feet flat on the floor. Raise your hips so that your body can be straight line from your shoulders to your knees. Pause in the above situation, then bring your body back to the starting position.

Plank with Arm Raise

Adding one hand to an already excellent exercise, like a placenta improves the posture and the core strength, which makes me feel better, looks taller, feels more confident.

How to do this: Start coming in a pushup position, but fold your elbow and lose weight on your forearm instead of your hands. Your body should make a straight line from your shoulders to your ankles. Handle your core and keep your hip as you lift your right hand directly in front of you. Pull down your shoulder blade and back as you lift your arms. Hold the position for 5-10 seconds and then switch the weapon.

Shoulder Stand

There are many physical and mental benefits of yoga. Inverse postures are great to help reduce the appearance of cellulite. I stand on the shoulder or keep my feet above the wall for 5 minutes every night before going to bed.

How to do this: lie down on your back and raise your feet up and bring your feet over your head until your feet touch the floor behind you. Place your hands behind your back and keep feet straight in the air, making a straight line from the shoulders to the ankles.

Keep your neck as comfortable as your shoulder grip. Try to hold it for at least one minute and then slowly come out of it.

How to Use These Moves

  1. Total-Body Workout
    For a quick, total body tone, select five tricks and make 3 sets of each exercise 10 times (unless mentioned below). Proceed as fast as possible between tricks for maximum calorie burn.

The next day, do five other exercises. You can include some sets of cardio intervals in the total-body training session or you can separate it for a long time.

  1. Target your trouble area
    If you want to tighten a specific area, then choose the exercises that focus on those places and add them to your routine. Remember that keeping your body gradually strong, continue to challenge your body by increasing the weight or the number.

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