best Home Workouts Women
Reverse walk/ Jog
It is excellent for the hips, legs and trunk. Also helps improve balance.
Lateral Shuffle
How to perform: Make a, lateral step to the right with your right foot. Home Workouts Women, Carry your left foot to where your right foot was. Home Workouts Women, As your left foot comes down, again move your right foot further right.
Again carry your left foot over to where your right foot was.
When you have covered enough distance, Home Workouts Women, switch back and go the other way.
Remember to keep your feet parallel to the direction you are moving.
Done quickly, Home Workouts Women, the Shuffle exercise increases agility, coordination and provides a good cardio workout.
Muscles engaged: Gluteus, hip flexors, quads, calves and hamstrings.
Single
How to perform: Stand on your left foot and bend the knee slightly. Lift your right foot behind you and ensure it is parallel to the floor.
Bend forward at your hips, and slowly lower your body as far as you can. Pause, Home Workouts Women, then push your body to the starting position.
As you come up think of using your gluteus to push your hips forward instead of lifting from your back. Home Workouts Women, Keep core engaged and chest up during the entire movement.
Muscles engaged: Excellent exercise to tone the gluteus and activate your core.
Light Jog
It is a powerful weight loss tool, burns calories, Home Workouts Women, makes you feel good (who's up for endorphins!), fights stress, helps relax your mind while your body takes over, the list is endless.
Plank walks
How to perform: Get into plank position.
Keeping back straight, abs engaged, and legs together, Home Workouts Women, "walk" hands into full push-up position (hands directly under shoulders, elbows slightly bent).
Home Workouts Women, Gently walk hands back down to plank.
Muscles engaged: Your secret weapon to shrink your waist and tone your arms.
Plied Squats
How to perform: Stand with feet wider than your shoulder-width apart, toes turned out slightly.
Lower your body down by bending your knees until your thighs are parallel to the floor. Home Workouts Women, Arms on your waist and shoulders down and back.
Pause, Home Workouts Women, then slowly push yourself back up to starting position.
Muscles engaged: Sculpts the inner thigh as well as tones the gluteus minimums for lean legs
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Triceps Extensions
Best exercise to tone your flabby arms.
How to perform: Come into a lunge position, with your back heel on the ground. Home Workouts Women, Lean over your front bent knee as you lift your arm up straight up by your side, top of the weight facing the ceiling.
Lift and lower the weight about an inch.
Note: can use a liter bottle if you do not have a dumbbell.
Muscles engaged: Triceps
Walking lunges
How to perform: Take a long, comfortable step forward (avoid leaning or falling forward with the upper body).
Home Workouts Women,
Drop to a deep lunge position as pictured.
Keep your forward knee and ankle in the same line.
Keep your forward heel in contact with the ground as you drive back up.
Slowly step forward with the back foot to the next lunge position.
Repeat the process.
Muscles engaged: Quadriceps, Gluteus, Hip flexors, Core.
Reverse crunches
How to perform: Lie on the floor and place hands on the floor or behind the head.
Bring the knees in towards the chest until they're bent to 90 degrees, Home Workouts Women, with feet together or crossed.
Contract the abs to curl the hips off the floor, Home Workouts Women, reaching the legs up towards the ceiling.
It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Muscles engaged: For lovely toned abs.
Muscles Stretched: Back
Full body stretch
How to perform: Lie on the back, legs fully extended and arms at the side. Be relaxed. Inhale raising your arms above the head, Home Workouts Women, rest them on the floor and stretch.
Slowly stretch the body at the full length, the toes and fingers pointing outward, Home Workouts Women, as if trying to reach out.
Muscles Stretched: Full body
Bent over rows
This is a wonderful exercise for all the excess flab on the back.
How to perform: Stand with dumbbells grasped to sides. Home Workouts Women, Place feet a comfortable width apart, around shoulder width. Bend knees slightly and bend over with your back straight and butt sticking out.
Home Workouts Women,
Allow your arms to hang straight down from the body.
Concentrate on pulling the elbows back as far as you can go. Home Workouts Women, Keep your back flat during the entire exercise. Keep your palms facing each other during this movement. Return until arms are extended. Home Workouts Women, Repeat.
Muscles engaged: Back (rhomboids, trapeziums) and biceps.
Quadriceps stretch
How to perform: Standing on one leg, raise the other foot behind you, bending the knee. You want to pull the foot as close to your buttocks as possible. Home Workouts Women, Use the right hand to hold the right foot. To deepen this stretch, Home Workouts Women, use the opposite hand to hold the foot. If necessary, hold on to a wall or chair to maintain your balance. Repeat this stretch on both sides of the body.
Back stretch
How to perform: Bend your knees and sit in-between your feet (Arkansan) Inhale and raise your hands slowly above your shoulder. Home Workouts Women, Exhale for 2 seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor.
Now slowly walk your hands forward to deepen the stretch. Return back to starting
Bridges
How to perform: Lie face up on the floor with your knees bent and your feet flat on the floor.
Raise your hips so your body forms a straight line from your shoulders to your knees. Home Workouts Women, Pause in the up position, then lower your body back to the starting position.
Muscle used: Gluteus and back. Helps keep your back healthy and pain free
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