Get fit without going to the gym! Currently, it is straightforward to tone the body from home because there is numerous sports routines that can be performed in any room that has a minimum of space to perform movements without any problem. To be able to do the exercises, all you have to do is do some dumbbells or weights, and also with a mat to cushion the blows and not hurt your back or knees.
In this article, we are going to propose you an exercise routine to do at home for women because we know that girls do not seek the same as men when it comes to doing sports. Read on, and you will discover some of the best exercises to burn fat and tone your body to make it look more fibrous and in optimal conditions.
You will need to:
- 2 dumbbells
- 1 mat
Women's Home Exercise Routine
To be able to do an exercise routine to do at home designed for women, it is important to remember how important it is to be constant in sports. In other words, playing sports are not something that we should do in a timely manner, but it must be a habitual habit in our day-to-day life that will take care of our health both inside and out.
It is for this reason that, next, we are going to propose a weekly training routine that is designed so that you can exercise at home in a practical, and simple way. Remember that, in order for your body to benefit from training, it is important to carry out at least 3, days a week of training, although the best thing is to do it 4 or 5 days.
Weekly Home Workout Routine for Women
Here is a weekly exercise routine designed for women that can be done at home in a very simple way:
Monday: We will train the muscles of the legs and abdomen.
Tuesday: We will train the muscles of the arms, and also the abdomen.
Wednesday: Rest day, essential to regain strength, and that our muscles can be in perfect condition again.
Thursday: We will focus on working the leg and arm muscles.
Friday: We will train all the muscle groups, that is, legs, arms and abdomen.
Saturday: Rest day.
Sunday: Rest day.
Rest days are vital to avoid over-training and increase the risk of muscle pain or injury. In addition to toning exercises, it is essential that you complement this bodybuilding routine with cardiovascular exercises that activate your muscles and help you lose calories, such as doing Zomba at home, starting with a step session at home or going out to run for 20 or 30 minutes around your house.
Exercises at home to strengthen the legs.
We start with the exercise routine to do at home focusing on three, exercises that will work different leg muscles: the thighs (quads), the calves, the abductors, the buttocks, and the hips. With these exercises you will be able to tone the entire lower body, and thus eliminate the accumulated fat and show off a stronger and slimmer body.
Quadriceps squats
One of the best exercises you can do at home to strengthen your legs is squats. To carry out this exercise you must follow the following steps:
- Stand up straight on the mat and keep your arms’ hanging next for your body.
- Spread your legs slightly apart and lean well with the soles of your feet on the ground
- Slowly lower your butt to the ground with your legs. If you lose stability, you can stretch your arms forward at shoulder height.
- Go down as much as you can and when you have reached the limit, hold 5 seconds and then go up little by little.
- Repeat this exercise in 3 sets of 15, repetitions each to work your muscles well. After time, you will be able to hold weight in your hands to make it more difficult for you to perform this exercise and, thus, work more on this area of the body.
Raise feet for twins.
We are now going to work the area of the twins to eliminate the accumulated fat and get better defined muscles. To achieve this, it will be enough for us to make a movement that you have surely made at some point: stand on tiptoe. You must follow these steps to correctly do the exercise:
- Stand on top of the mat with your feet slightly apart
- Now raise your heels on tiptoe
- Hold this position for 5 seconds,, and then return to the starting position
- Repeat this movement until you complete 15 repetitions, and then continue until you reach all 3 sets. With the passage of time, you will be able to increase in repetitions and / or sessions, so that, your body continues to work at its maximum.
Side raise to strengthen the hips
In an exercise routine for women, you cannot miss the one focuses on working and defining the hips since this part of the body is one where saturated fat tends to accumulate in the female body. Therefore, an ideal exercise to work this area is as follows:
Lie on your side on the mat supporting your head with the palm of your hand
Now, you will have to raise the leg that you have at the top as much as you can
When you reach the top, slowly lower the leg and, without actually supporting it, raise the leg again to strengthen the hip muscles, You will have to repeat this movement 15 times, and then we will change legs to work the other area.
This exercise ends when you manage to perform 3 sets of 15 repetitions with each leg and, over time, you can put weights on your legs and / or increase the sets to put your muscles to work to the maximum.
Raise the leg for the abductors and gluts
The abductors are the muscles on the inner side of the thigh, which often tend to lose tone and appear flabby. For this reason, it is essential that we carry out an exercise specially designed for this area, but which will also serve to tone the buttocks. You should do the following:
- Get on your knees on the mat, in the puppy position, trying to keep your back straight at all times and with your hands supported
- In this position, you will have to raise one of the legs creating a 90 degree angle with respect for your body
- Afterward, you should slowly lower your leg to, without reaching support, raise it again
- With this exercise, put into operation both the abductors, and the buttocks and, therefore, it will be ideal to sculpt your figure. Make 3 sets of 15 with each leg and, little by little, you will notice results.
Arm workout routine at home
We continue with this exercise routine to do at home for women attacking, now, the muscles that we have in the upper body that is, the arms, shoulders and backs. There are different exercises that you can carry out but next we are going to propose these with which you will be able to strengthen all the muscles in this area; Of course: the best thing is that you have weights or dumbbells to be able to better develop muscular work.
Bicep exercises to do at home
To work the muscles of the biceps it will be enough that we carry out a very simple exercise, but the sea of cash that will help you tone this area. You should do the following:
- Stand upright on the mat and hold a dumbbell or weight in each hand. You can choose the weight yourself according to your physical strength.
- To do the exercise you will simply have to raise the forearm and bring the weight closer to chest height if you take your elbow off your body
- When you reach the top you will have to slowly lower your arm until you reach the starting position and, without resting, raise your arm again to exercise your bicep
- Start by doing a series of 15 on one arm, and then do other series with the other arm. The exercise ends when you have completed 3 sets of 15 repetitions with each arm.
Strengthen the shoulders and back
We continue with this exercise routine for women’s talking about one that is ideal for toning the shoulders and strengthening the back. To do this you must follow these steps:
- Sit in a chair trying to keep your back completely straight
- In each hand you must hold a dumbbell or weight and have your arms fully stretched
- Then, you should raise your arms to chest height, and then bring them up to your head, stretching them to the maximum
- Then, you must lower your arms’ following the same steps and repeat the movement again
- You will have to do a 3 series of 15 and, little by little, increase the weight to exercise the muscle better.
Exercise for the triceps at home
The triceps are the muscles that we have on the back of the biceps and, in the case of women, it is an area where saturated fat also tends to accumulate. To tone this area you can do exercise like the one shown below:
- Stand on the mat and hold a weight with both hands
- In this position you should raise your arms above your head stretching them as far as you can
- Then, you will have to lower your forearm trying to keep the weight on your neck
- At first, with 3 sets of 15 you will have enough, then you can increase to exercise more muscle.
Strengthen the abdomen at home
Although it is true there are many exercises to strengthen the abdomen, the truth is that in a COMO we are going to propose one works all the muscles with the same exercise and, Additionally, also exercises other parts of the body such as the buttocks, legs or the arms. We are talking about the plank or table exercise, and it is a way of performing static gymnastics,, and that focuses on toning various parts of the body, especially the abdomen.
In this way, in a single exercise you will be able to activate all the muscles in this area and, thus, avoid having to do an exercise for each muscle part: lower, upper and flanks. With the plank exercise you will all work on the same exercise. But, to perform it effectively, you must hold 5 minutes in this position, statically. At first, it will be difficult for you, so, we recommend that you start holding 30 seconds, and that, over time, you increase.
To do this exercise, you simply have to lie face down on the mat, supporting yourself with your forearms. In this position, lift your body, and only support the weight with the tips of the feet, and the forearms. Stay parallel to the ground and hold for at least 30 seconds; You will have to increase the exercise time until you reach 5 minutes.
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