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Incorporating regular exercise into your routine is vital for improving overall health, boosting energy levels, and building confidence. Whether you work from home or have a desk job, finding ways to stay active can be challenging yet rewarding. This guide outlines practical exercises designed specifically for women, focusing on accessibility, variety, and results.
How Can a Woman Start Working Out at Home?
Starting a workout routine at home is both convenient and cost-effective. To begin, you’ll need a dedicated space, comfortable clothing, and a few essential tools such as a yoga mat, resistance bands, or light dumbbells. Here are some tips:
Consult a Certified Personal Trainer
Many trainers offer virtual sessions or pre-recorded workouts tailored for beginners. A certified personal trainer can help you design a plan that targets specific goals like toning your upper body or strengthening your core muscles.
Set Realistic Goals
Decide whether you want to focus on building muscle, increasing flexibility, or losing weight.
Start Small
Begin with 15-20 minutes of movement daily, gradually increasing intensity as you progress.
What Exercise Should Women Do Daily?
Daily exercise doesn’t have to be strenuous to be effective. A mix of moderate-intensity activities that target core muscles and promote a total body workout can be ideal. Examples include plank holds, bodyweight squats, push-ups, or yoga.
What Is the Most Effective at Home Exercise?
The most effective exercise for women at home depends on individual fitness goals. However, compound movements—those that engage multiple muscle groups simultaneously—are often the best choice. One example is the burpee, a total body workout that combines cardio and strength.
What Is a Good 5-Day Workout Routine for Women?
Creating a structured weekly plan ensures balanced muscle engagement and prevents overtraining. Here are some workouts that you can do to create your own exercise regimen. Some of them may need to be used with an exercise mat or a couple of exercise equipment. Check them out:
Squats
Stand up straight with your feet shoulder-width apart, toes pointing forward and your arms at your sides. While keeping your back straight and flat, push your hips back, while bending your knees. Lower your body until the top of your thighs are parallel to the floor. Push your rear end back as if you are lowering to sit on a chair. Pause and hold, then push yourself back to the starting position.
Shoulder Taps
While you’re holding a strong plank, incorporate shoulder taps to build stability and strength. This is because shoulder taps work your transverse abdominals and obliques as well.
Push-Ups
The perfect form of a push-up challenges the entire body, especially the chest. This full-body workout is one of the best things to include in any exercise regimen because it trains you in a functional movement pattern, helping improve your daily life. To do this, start on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together.
Keeping your hips lifted and core braced the entire time, lower your body until your chest nearly touches the floor. Push back up to the initial position. Do 15 reps.
Step-Ups
Stand in front of a bench or step and place your left foot firmly on the step. Keeping your chest tall and core engaged the entire time, press your left foot into the step and push up until the left leg is straight. Keep your weight balanced evenly, not leaning too far forward or too far back. Then, lower your body back down until your right foot touches the floor to complete the rep. Do 10 reps, switch sides, and repeat.
Side Plank
Lie on the right side of the body with your knees straight. Prop upper body up onto right elbow and forearm. Raise hips until body forms a straight line from ankles to shoulders. Hold this position for 30 seconds. Turn around to lie on left side and repeat.
Second Positions Pliés
Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower body down by bending knees until thighs are parallel to the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push back up to the initial position.
Triceps Extension
Start in a lunge position with your right leg forward and left heel on the ground, holding a 2 to 3 pound dumbbell in each hand. Lean over front bent knee while lifting left arm straight up by side, top of the weight facing the ceiling. Lift and lower the weight about an inch. Do 30 reps, switch sides, repeat.
Single-Leg Deadlift
This full-body move works your back, glutes, and hamstrings. Additionally, performing this exercise on one leg can help improve your balance. Grab a pair of dumbbells and stand with your weight on your right foot. Keeping your core engaged and chest tall during the entire movement, lift your left foot behind your body and bend your knee so your lower leg is parallel to the floor.
Bend forward at the hips and slowly lower your body as far as possible. Pause, then push your body back to a standing position. While coming up, use your glutes to push your hips forward instead of lifting from the back.
Couch Stretch
Kneel on your right knee in front of a couch, bench, or wall. Next, place the top of your right foot flat against the top of the couch. Your knee should be in a straight line with the front edge of the bench. Bring your left leg forward so that your foot is on the ground and directly below the left knee.
Keeping your hips square, lift your torso up. If your hip flexors are tight, this may be too painful to do it slowly and carefully. Other people may be able to keep their right knee against the bench or couch with toes pointed and back. Feel the stretch and hold for two minutes then switch sides.
Plank with Arm Raise
This exercise improves posture and core strength. Start in a push-up position then bend elbows and rest weight on forearms instead of hands. Your body should form a straight line from shoulders to ankles. Brace your core and maintain hip placement while lifting left arm straight out in front of the body. Draw your shoulder blades down and back while lifting arm. Hold for 5 to 10 seconds, then switch sides, repeat.
Shoulder Stand
Lie face up and lift legs and hips off the ground, bringing legs up and over until toes touch the floor behind the body. Place your hands behind your back and extend your legs straight in the air, creating a line from your shoulders to the ankles. Keep your neck relaxed while holding the shoulder stand. Hold for 1 minute or as long as you can.Â
Bridge
Lie face up on the floor with knees bent and feet flat on the floor. Raise hips so the body forms a straight line from shoulders to knees. Pause at the top of the movement, then lower the body back down to the starting position. Do 20 reps. If you feel like you’ve had enough of doing a glute bridge, challenge yourself by doing a single-leg bridge instead.
Final Note
With a well-structured plan and a commitment to regular movement, women can achieve their fitness goals without stepping foot into a gym. Whether you’re focused on working out your core, improving your upper body, or incorporating a total body workout, these exercises can be adapted to suit your needs. Remember, consistency and proper form are crucial to long-term success.
If you experience any form of discomfort or if you’re unsure about any movement, consult a certified personal trainer.
