In light of the coronavirus pandemic, going to the gym is not advisable. Even if your gym is taking all the necessary measures to prevent overcrowding and keep the place sanitized, it can still be worrisome. Fortunately, there are several different exercises that you can do at home to get and stay fit. Whether you want to lose weight or simply maintain your current fitness level, you can use these exercises to achieve your goal. So, instead of your usual workout routine, consider trying these female exercises out at home.
These are pretty easy to do on your own, and they have a lot of benefits that you will witness both in the short and long run. Basically, you need a mat or flat surface to lie on, facing upward. Then, you should plant your feet on the floor, put your hands behind your head, and push yourself up using your upper-body muscles. This works on your abdominal muscles mostly, so it is excellent for women who want to lose excess fat in their stomach area. If you have issues keeping your feet on the floor when you are doing a sit-up, you can ask someone to hold your feet down for you until you are confident you can do it yourself.
Everyone has heard of this exercise before. It is fantastic for your glutes and lower muscles. You can do squats without any equipment; all you need is your workout clothes and a bit of energy. It is important to have the right stance when you are doing squats not to strain your back or knees. The wrong movement can be detrimental rather than helpful, so if you are going to do squats at home, it would be better to download a fitness app that shows you the proper steps. Some women download an MMA Spartan app for women or an app that challenges their endurance instead of just simple fitness apps. If you are a beginner, you should download an app that gives you both options.
Planks are a bit hard at first but are an amazing exercise for your upper-body muscles. There are different variations for the plank, but when you are first starting out, it is best to start with small intervals of about 15 seconds. You can then steadily increase the time you hold your plank. You can do a plank by simply lying on your stomach and then moving into a position in which your forearms and toes are on the floor, lifting and supporting the rest of your body. You need to maintain this position and make sure that your entire body is in a straight alignment. You should not have hunched shoulders nor have your butt thrust out away from your body. Mainly, planks strengthen your arm and core muscles and increase your stamina.
4. Glute Bridges
Bridges strengthen most of your muscles, but they especially help tone your glutes and thigh muscles. They are similar to hip thrusts but are not exactly the same. You have to have both your feet planted on the floor then thrust your entire lower body up until your upper and lower parts are in a straight line, all while still maintaining the position of your feet on the floor. You have to hold the position for a couple of seconds, then slowly lower your body to the starting position. This exercise also targets back muscles and can help you build up your fitness and reduce back pain.
Lunges are great for your leg muscles. Like all the other exercises mentioned here, you need to have proper form when you are doing lunges, or the training will be ineffective. Start at a standing position with your feet hip-width apart. Then, take a big step forward with one leg and make sure your heel hits the floor first. Lower your thigh so that it is parallel to the floor and keep your shin in a vertical position. After that, go back to a standing position, switch legs, and repeat.
These are the five top exercises that women all over the world swear by. Each of these exercises targets specific areas and has the added benefit of increasing your stamina and fitness. They are also a great way to get the body-shape of your dreams if you do them consistently. Remember that it is normal to start with smaller reps and then gradually increase the number of times you do each exercise until you are satisfied with the results you see.
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