Five Best Home Workout Exercises for Women
Women, who are not in the profession of bodybuilding or weightlifting, do not generally spend their time on heavy weights. Instead, women usually focus on cardio exercise and target specific muscle groups with lighter weights. Even if you are a woman looking to get more involved in strength training exercises, there is no reason why you cannot tone your muscles at home without any equipment. To make sure this happens, here are some great exercises that you can easily do at home using only your bodyweight as resistance.
1. Jumping Jacks
Although simple Jumping Jacks engage many parts of your body, they work your legs and arms especially hard. To perform a Jumping Jack, you simply need to assume a standard standing position with both feet together. Then jump out with one foot while separating the other foot from the ground until your feet are a little wider than shoulders’ width apart. Jump back in and then bring the other foot forward until your feet are together again. Repeat this movement continuously for 10 minutes for one set of jumping jacks [if possible].
To do Squats on your own, find a sturdy chair or bench that is at least 12 inches high [if not available, try higher planks of wood on the floor]. Stand next to the chair or bench so there is less than 5 feet of space in front of you. Place your hands on your head and jump so that both legs bended 90 degrees. Keep jumping up and down for 10 minutes to do Squats [continue if possible]. If 10 minutes is too difficult, try doing 1 minute or 2 minute intervals until you can build enough muscle tone to complete the desired time frame.
3. Walking Lunges
To do Walking Lunges, start with your feet together and then take a long step forward with one leg, bending both knees at 90 degree angles, but not allowing either knee to go over your toes. Then push back off the ground using your front leg to return to starting position and take a long step forward with the opposite leg [repeat continuously]. For an added challenge, hold hands on your head or place them behind your head. Do 10 minutes of Walking Lunges for one set [continue if possible]. If it is too difficult, try doing 1 minute or 2 minute intervals until you can build enough muscle tone to complete the desired time frame.
Burpees are popular among bodybuilders and gymnasts because they work many muscles at once and require a great deal of physical exertion. To do a full Burpee, start in a standing position with feet shoulder-width apart. Then jump both legs backwards so that your feet come towards your hands while touching the ground between your feet and hands [with the goal being to make contact]. Without pausing, jump up and clap your hands over your head, then jump your legs back to the standing position [repeat continuously]. Do 10 minutes of Burpees for one set. If it is too difficult, try doing 1 minute or 2 minute intervals until you can build enough muscle tone to complete the desired time frame
5. Assisted Chin Ups
Chin Ups are effective at toning your upper body and biceps because they require you to pull your entire weight up using only one arm. To do an assisted Chin Up, place a sturdy chair under a sturdy beam or bar that can hold an adult’s full weight (not just their upper bodies) and stands at least 5 feet off the ground. Place both hands on top of the bar/beam with palms facing away from you. Jump up so that both arms are straight and your chin clears the bar/beam [repeat continuously]. Do 10 minutes of assisted Chin Ups for one set. If it is too difficult, try doing 1 minute or 2 minute intervals until you can build enough muscle tone to complete the desired time frame .
20 Minutes Full Body at Home Workout
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Daisy is a Yoga expert and lover. Daisy lived many years in India, learning about yoga, meditation, and all the eastern holistic practices that help the mind and the body reach any goal that a human can set. Daisy also enjoys cooking and creating healthy recipes while not teaching yoga or writing for her audience.