If you are a busy woman, home exercises for women is exactly what you would want, to continue with your fitness regime. There are a number of exercises, which can easily be done at home without any sort of equipments.
Gyms and wildlife expeditions to the parks and trails aren’t for everyone. For many women, personal preferences and/or family obligations prevent them from being able to exercise outside the home. But never fear, because there are tons of exercise options for exercising at home, including walking, dancing, using your own body weight, and aerobic activity in front of the television.
Home Exercises for Women to Lose Weight
Along with saving on time, do you know there are many other benefits of doing home exercises? Among them are saving membership fees and gas, that you require to reach the gym. It will also allow you to spend some quality as well as quantity time with your near and dear ones. Now let’s turn towards home exercises for women.
Map out safe, shady routes around your home for a powerful walking workout. Start from 15 to 20 minutes a day, the build up to up to an hour a day. Use headphones and an MP3 player to keep it interesting, and get friends and family members in on the act. If you live in a place with warmer climates, plan your walking for early morning or in the evenings.
I agree it does not sound in sync with today’s world but mind you, it is one of the best exercise at home to lose weight. To derive the most from this exercise, do it for about a minute, a number of times a day. By doing so, you will help in speeding up your metabolism. These can be done when you are watching T.V. or when you are waiting for the dish in the oven to bake. On an average, you will very comfortably be able to do a minimum of 20 minutes of jumping jack on any given day.
Man has become very lazy due to all the advancements, which have been achieved. We have forgotten the long trusted stairs. If you go to a gym, you will probably do your step ups on the aerobics bench, but yeah that can get boring. Instead why not try going up and down the stair case. If you are working, make it a point to use the stairs, when you want to go up and down in your office. The same is the case at home as well. This is one of the best ways to lose weight from the lower body.
Fret not, you need not necessarily have a rope to do this exercise. You can simply simulate the method of rope jumping as well. If you have a rope, that is even better. Start with 25-30 counts at a stretch and then increase it as per your stamina. This is a wonderful cardiovascular exercise.
Squats is a compound thigh exercise, which can easily be done in the confines of your home. You can choose to do this exercise either against the wall or free hand. In either case, you will derive the desired weight loss. If your fitness levels are down, it is recommended you do them against the wall.
This is also a compound exercise, which will work your thighs, butts and the gluteus muscles. This exercise can be done on a leveled floor as well as using a stair case. The only difference is, you will keep the leg in front on the stair and do the exercise and change the leg and repeat.
For the upper body, this is ‘the’ exercise. It will work not only your chest but your triceps as well. You can start of with one set of 15 repetitions of this exercise and gradually increase the number of counts and sets.
Kicks are a wonderful yet simple exercise, which can be done at home. You can add variations to these kicks. On different days, you can do different kicks. The options you may want to try are front kicks, side kicks, cross kicks and back kicks. Start off with 1 set of 15 repetitions and then increase the number of sets and repetitions as your fitness level increases and your weight decreases.
Did you think I have forgotten the abdomen? No, I have not. There are many abdominal exercises, which can easily become a part of your home exercises for women schedule. Some of them are crunches, reverse crunches, sleeping scissors, oblique crunches, sit ups, leg lifts, etc.
Although walking exercise is not a “home exercise“, you may nevertheless want to include it, as a part of home exercises for women. You can take your children to the park and as they play, you can take a brisk walk around. You may want to park you car a little further from your office or when you go shopping, so that you are also able to work your muscles a little.
Use Your Own Body Weight
Using your own body weight, a mat or towel, and surrounding walls and chairs, you can get a good strength training workout without ever walking into a gym with their daunting equipment. For arms, there are arm circles, push-ups and pushing yourself off the edge of a chair using your triceps. Calf raises and squats work your legs, and stretches will help lengthen the muscles that you are building.
Watch TV While You Work Out
This is a great option for mothers who can’t leave the home. Turn on your favorite television show or movie and get to stepping. Throw in knee raises, grapevines and other moves to keep things interesting. Start with 20 minutes of straight activity, then work your way up to an entire television program or the first half of a movie. Alternatively, if you have the equipment, use a stationery bike or treadmill.
Perhaps the most fun of the mix, put on your favorite music and dance it all away! Not only will you burn tons of calories, dancing is stress relieving and it will make you feel sexy. Start and finish with slower songs for warm-ups and cool-downs. There are CDs on sale that include songs with effective beats per minute (BPM).
Home Exercises for Women
1. Jumping jacks
This is an oldie, but a goodie… or is it “goody”. Listen, this is very effective. You don’t need an elliptical, stationary bike, treadmill, or stairstepper to get a good workout for your whole body.
Just try this. The next time tv commercials come on while you’re watching tv, get up and do jumping jacks until the tv show comes back on. That’ll be about 2 minutes. Now imagine if you did that 10 more times here and there at your leisure throughout the day and night. That’s an easy 20 minutes of cardio done without costing you a penny and without messing up your free time with friends and family.
You’re multi-tasking… watching tv and exercising.
2. Mini-trampoline jumping
This is the best at-home exercise in my opinion. It’s awesome for toning and it’s considered the best exercise for reducing cellulite in your legs and butt.
Again, just do the 2 minute commercial technique that was talked about above. Easy as can be.
3. Wall squats
Get your back to a wall. Make sure your back is firmly against the wall. Now begin squatting while sliding you back down the wall. This is a nice alternative to barbell squats you do in the gym. How many sets you do and how many reps depends on your fitness levels, but definitely shoot for a good 4 sets of 10 reps 2-3 days a week.