Regular exercise is key to relieving stress and promoting good physical and mental health. Women who do juggling between personal and professional responsibilities often lack the time to focus on their fitness. But fitness from an early age should be given importance for a healthy and long life. Routine exercises can help you treat health issues and you can even avoid them, you only need to remove 20-30 minutes a day. You may not be able to hit the gym regularly or take a daily jog or walk, but do not worry. There are several exercises you can do at home without any equipment. Here are the 10 best home workouts for women to stay fit. You can do it yourself, or even hire a fitness trainer to help you.
10 Best Exercises to Do at Home for Women
1. Jumping jacks
This is the basic exercise you should start with. It is necessary to warm up and stretch before starting regular exercise. The jumping jack gives flexibility and helps you increase endurance. Keep your legs together and stand long with your arms straight at your sides. When jumping, raise your arms above your head and feet, away from the sides.
Quickly turn back and jump back to the queue position. One or two-minute jumping exercises can release your muscles with more flow of oxygen in the blood. Burn calories, get a flexible and toned body with daily exercise. Change the jump steps and have fun with the exercises.
This is one of the most effective and conventional exercises you can do from home. This is quite simple to do. Get into the plank position. Keep your hands below your shoulders, your legs should be stretched, your body should be lowered until your chest is close to the floor, and you should quickly return to your original position.
It mainly strengthens your upper body as it is beneficial for the chest, shoulders, and triceps. It also strengthens your thighs and abdominal muscles. In the beginning, it’s hard to do more pushups. You can also start with knee clicks, beginning with inclined clicks.
The squat is the most effective exercise for whitening your thighs, thighs, and buttocks. There are many options for pedestrian training. Do the basics from where you started. Hold the shoulders and chest straight at the back and legs outstretched (according to shoulder width). Grasp your hips for a year, then bend your knees and sit as if you were sitting on a chair. Slowly return to the starting position and repeat.
Make sure you look right during the crush. Do it in a controlled manner. If you have back pain or know it started, you are not doing it right! Relax and then start a new one. Make only 2 to 3 fewer sets, with only 8 or 10 repetitions. Squats improve your health by improving digestion and blood circulation.
4. One-foot stand
Balancing one leg enhances the flexibility of the leg muscles. It boosts your concentration, helps you concentrate, and helps you fight anxiety and depression. To begin, do a basic exercise.
Transfer the entire body weight to one foot while lifting the other slightly off the floor. Hold it straight forward and try not to lean on the body. Stay in the position for one minute. You can also do a yoga pose called vrikshasana, which relaxes and soothes the central nervous system.
5. Bridge posture
Lie on your back with your hands on your shoulders, palms down. Place your feet on the floor with your knees bent. Make sure the legs do not fall apart (hip width). Now, slowly raise your hips to the ceiling and hold the position for a while and then return to your original position. Bridge posture can help relieve back pain and help you fight hypertension.
Plank exercise puts the whole body to work. This is most important for the abdomen. Lay on the floor with your elbows and fingers. The elbows should be bent and directly below the shoulders. Keep your body upright while maintaining position.
7. Leg Raise
Leg lifting exercises are one of the best for the abdominal areas. You just have to lie on your back, place your hands on your sides, palms. Lift your legs off the ground so that your knees are locked. Hold the position for as long as you can comfortably and then slowly return to the original position.
8. Hands In and Out Breathing
This one is good for the lungs. It helps in people with menstrual disorders and asthma. It’s quite easy to do. Stand straight, stretch your arms forward at the shoulder level with palms facing each other closely. Spread your arms out to the sides while inhaling till they form a straight line at the shoulder level. Come back to the original position while exhaling. Repeat it for 3-5 minutes.
9. Hip Rotation
Lie flat on the floor and keep the feet apart. Slowly push up one leg, looking straight, and then pull it back. Now raise your other leg and do the same. It’s that simple. It’s a great stretching exercise that strengthens your hip muscles and improves flexibility.
It’s a traditional exercise for stronger abs. Lie flat on your back, knees bent with feet flat on the floor. Keep the feet apart. Hands to be kept at the base of your head with elbows pointed out. Bring up your head and shoulder off the floor using your abs and go back to the position with control.
It’s never too late to start something good! Improve your overall health by these easy exercises daily. For people with existing health issues, it’s better to seek a doctor’s advice before starting up an exercise.
Eat healthily, stay active, exercise regularly and live longer!