|The Ultimate Home Workout for Women|
|Written by By Jeff Behar, MS, MBA|
|The following are a few simple exercises that you can do at home that require no specialized other than basic equipment that you may find around your home that you can do to tone up and look great! |
The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one.
Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits.
Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching.
Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat.
The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps.
Close Grip Push-ups
Lunges Wide Stance
Lunges Narrow Stance
Single-Leg LungeThis exercise targets the Glutes, Hamstrings, Quadriceps, and Core.
Chin-upsNote: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available).
Bent Over Row
Shoulder Press(use a bag of potatoes or rice for weight if you do not have dumbbells available).
Leg RaisesLeg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches.
Reverse CrunchesReverse Crunches are a great exercise for working the lower abs.
Roll up CrunchTargets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers.
Bicycle CrunchTargets: Upper Abdominals, Obliques, And Hip Flexors.