10 easy home exercises
Every woman dreams to have a nice tight and toned body. Fit and toned body can boost your confidence, attract glances and most importantly – help you maintain a good health. And that’s why you need some easy home exercises that you can do in the comfort of your own home.
Physical activity is the best way to achieve the desired body shape. But that does not mean that you have to be a member of an elite fitness club or to have a fitness equipment at home. The only thing that you need is a strong will to continue to exercise and eat healthy day after day.
Exercising at home has many advantages. First – you’ll save some money, second – you are not limited by time, you can exercise whenever you want and third – it gives you more freedom. Some women prefer working out at home because they can avoid exercising in front of other people which sometimes can be uncomfortable. Of course, exercising in the gym or going to yoga, pilates or tae bo classes has many advantages, but we will now focus on exercising at home.
There are several exercises that can be easily done at home without any additional equipment. With these exercises you can effectively shape your body and stay fit. But before you start with the exercises , it is necessary first to make a few warm-ups. After you are warmed up, you can start to exercise.
Important! If you have some health problems, consult your doctor before starting any kind of exercise.
Easy home exercise for the upper stomach muscles
Home exercises for the abs are a must if you want to have a flat and toned tummy. Start with a classic exercise for the upper stomach muscles: Lie on the floor, bend your knees at 45 degrees angle and place your feet firmly on the ground. Put your hands behind your ears and lift your upper body. If you want to put more pressure on your abs, when you do these crunches, you shouldn’t lie completely on your back.
This easy home exercise is excellent for strengthening the upper abdominal muscles. If you haven’t been physically active, it is best to start with 2 sets of 10 repetitions. If you exercise regularly, increase the number of repetitions to 15-20.
Easy home exercise for all abdominal muscles #1
Lie on the floor and stretch your arms above your head. Start to lift your upper body and lean towards your toes of your feet and with your fingers touch your toes. Then again return to the starting position and again lift your body. If you can’t reach your toes, don’t be disappointed. With regular exercise your flexibility will improve.
This easy home exercise is designed to fully strengthen the abdominal muscles. You can start with two sets of 15 repetitions, and if you are physically ready, increase the repetitions to 20-25.
Easy home exercise for all abdominal muscles #2
Lie on the floor and place your hands behind your ears, on the back of your neck. Start to lift the upper body and point your left elbow to your right foot. The upper part of your body should be facing on the right. Then go back to your original position lying on the floor and do the same exercise, but on the opposite side, i.e point the right elbow towards your left foot and turn your upper body to the left side. During this home exercise for your abs you shouldn’t move your feet.
This easy home exercise is designed for all abdominal muscles, and it is particularly useful for strengthening the lateral muscles. If you are starter, make a series of 16 alternating repetitions (8 on the left and 8 on the right side).
Easy home exercise for all abdominal muscles #3
If you are a rookie, you can skip this exercise, because you risk to overwork your abs. Lie on the floor and lift your legs at an angle of 90 degrees. Stretch your hands over your head and start to lift your upper body and try to touch your feet. Do not lift the upper body too much.
This exercise will simultaneously help you to strengthen the upper and middle abdominal muscles. Also, this is a good warm-up exercise for the legs. Make a series of 10 repetitions.
Easy home exercise for abdominal and leg muscles:
Lie on the floor and relax your body. Lift your legs at an angle of 60-70 degrees. Begin to alternately cross yours legs, while holding them fully stretched. First with your right leg go over the left, then with the left go over the right.
This easy home exercise will help you tone the abs and leg muscles in the same time. Make two sets of 10 alternating repetitions (5 to the left, 5 to the right leg). If you are physically ready, make 16-20 repetitions.
Easy home exercise for the leg muscles:
Lie on the floor, bend your knees and lift your booty while standing on your toes. Stretch your hands on the floor close to your body. Start to lift the booty up, then lower it. If it is too hard for you, stand on your feet feet at first but keep them attached to the floor.
This exercise will help you to strengthen the muscles on the buttocks and thighs. Do two sets of 10 repetitions. If you are in good physical shape, you can do 20-25 repetitions.
Easy home exercise for the thighs #1:
Lie on your right side and support your head with your right palm. Place the left hand in front of you. Stretch your legs and keep them stretched during the exercise. Lift your left leg in the air at an angle of 60-70 degrees from the floor. Then slowly lower it. For better results, you can keep your leg in the air for a bit longer.
This exercise will help you to strengthen the internal and external muscles of the thighs. It is best not to make quick movements. At first do 10 repetitions for each leg. When you feel more ready make a 2 sets of 15 repetitions.
Easy home exercise for the thighs #2:
Kneel on the floor and support your body with your hands (dog position). Keep your palms parallel with your shoulders (you can support your upper body on your elbows too). Make sure you back is straight. Start to lift one leg up. Do not stretch your leg, it should be bent at the knee at 90 degree angle. Your feet should be relaxed. The upper part of the leg should be parallel to the floor. Once you reach this position, slowly return to the original one.
This exercise will help you to strengthen the muscles of the buttocks and thighs. Make 10 repetitions for both legs. If you are in good shape, do 2 sets of 15 repetitions.
Easy home exercise for the buttocks and legs:
Stand in a dog position again, but this time bend your elbows and support your upper body on your forearms. Start to lift the left leg but keep it stretched. Stretch and lift your leg as far as you can. Then return it to its original position.
This easy home exercise will strengthen the buttocks and legs. Make 10 repetitions for both legs. If you are in good shape, do 2 series of 15 alternating repetitions.
Easy home exercise – Push ups
Women’s push-ups are great exercise for strengthening the muscles of the chest and the arms. Support your body with your hands, stand on your knees and lift your feet in the air. The upper part of the body should be supported on the hands, which should be parallel with your shoulders. Begin to bend your elbows and to lower your body towards the floor. Then lift it back up.
If you are a rookie, do 2 sets of 5 repetitions. If you are more advanced you can do 2 series of 10-12 repetitions.