8 easy workouts Women (and Men) can do at home
When it comes to working out for a fit body, the biggest excuse most women have is that they don't have enough time to go to the gym every day. There are many others who feel gym is just not their cup of tea. Well, there is good news for all such women out there, if they still want to work on their body there is no need to be dependent on going to the gym. There are several easy-to-do workouts that can give you your dream physique - and all within the comfortable confines of your house. What makes this possible is focusing on the right muscles. There are some muscles that respond faster to strength training, such as those in your arms, shoulders, calves and lower abdomen.
Mentioned here are some moves that will help you tighten up your muscles and observe visible results in as less as two to three weeks. Just remember to adhere religiously to your weekly cycle - three or four days a week as per your choice, and couple this with a balanced diet.
Skip a Step: If you have a flight of stairs in your house, use it for strengthening your hamstring and calf muscles. While climbing up, make sure you skip a step as this will engage more of your hamstring and gluteal muscles and help tone your derriere as well. Also lean forward slightly and push through your heel. While climbing down, step down normally. Do this for a minute, pause for rest, and repeat twice.
Counter push-ups: Use the kitchen counter for this simple exercise. Try 10 to 15 push-ups (while you're cooking - if you like multi-tasking!). Stand at a distance of about an arm's-length from the counter, place your hands on the counter edge and then take a few steps back. Tighten up your stomach, make sure your spine is straight and bend your elbows as you bring your chest toward the counter, then push back up. Make sure you do this slowly, taking your own time. Slower push-ups are more muscle strengthening than faster ones.
Side to side hops: Place a skipping rope on the ground to use as a marker. Bend your knees slightly so that they are not ridged. Now jump from one side of the marker to the other side, without touching it, for 30 seconds. Then jump forward and back over the marker for the next 30 seconds. Repeat the entire set three times. This workout makes for a great and quick cardio routine to warm up your body.
Biceps Curl: This is for toning and strengthening the biceps, the shoulders and the back. Stand with your feet slightly apart, holding a weight (up to 1.5 kg, if you don't have weights at home, you can use 1 litre water bottles) in each hand, arms down, palms facing the thighs. Lift your forearms with the weights and curl them up towards your shoulders. Once there, pause for a couple of seconds and the slowly take back your arms to their original position. Repeat 12 to 15 times.
Inchworm: Stand straight with your feet moderately apart and shoulders pressed down. Bend forward from the hips, keeping your legs as straight as possible, and touch the floor with your hands. Walk your hands forward a couple of feet. Then walk your legs toward your hands until your knees bend. Now again walk your hands forward, with your heels firmly planted on the ground. Repeat this 10 times. more
Mentioned here are some moves that will help you tighten up your muscles and observe visible results in as less as two to three weeks. Just remember to adhere religiously to your weekly cycle - three or four days a week as per your choice, and couple this with a balanced diet.
Skip a Step: If you have a flight of stairs in your house, use it for strengthening your hamstring and calf muscles. While climbing up, make sure you skip a step as this will engage more of your hamstring and gluteal muscles and help tone your derriere as well. Also lean forward slightly and push through your heel. While climbing down, step down normally. Do this for a minute, pause for rest, and repeat twice.
Counter push-ups: Use the kitchen counter for this simple exercise. Try 10 to 15 push-ups (while you're cooking - if you like multi-tasking!). Stand at a distance of about an arm's-length from the counter, place your hands on the counter edge and then take a few steps back. Tighten up your stomach, make sure your spine is straight and bend your elbows as you bring your chest toward the counter, then push back up. Make sure you do this slowly, taking your own time. Slower push-ups are more muscle strengthening than faster ones.
Side to side hops: Place a skipping rope on the ground to use as a marker. Bend your knees slightly so that they are not ridged. Now jump from one side of the marker to the other side, without touching it, for 30 seconds. Then jump forward and back over the marker for the next 30 seconds. Repeat the entire set three times. This workout makes for a great and quick cardio routine to warm up your body.
Biceps Curl: This is for toning and strengthening the biceps, the shoulders and the back. Stand with your feet slightly apart, holding a weight (up to 1.5 kg, if you don't have weights at home, you can use 1 litre water bottles) in each hand, arms down, palms facing the thighs. Lift your forearms with the weights and curl them up towards your shoulders. Once there, pause for a couple of seconds and the slowly take back your arms to their original position. Repeat 12 to 15 times.
Inchworm: Stand straight with your feet moderately apart and shoulders pressed down. Bend forward from the hips, keeping your legs as straight as possible, and touch the floor with your hands. Walk your hands forward a couple of feet. Then walk your legs toward your hands until your knees bend. Now again walk your hands forward, with your heels firmly planted on the ground. Repeat this 10 times. more
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Try jogging and brisk walking alternatively. This will help reduce the fat around the hips and thigh. Then continue to do abdomen crunches . Start slowly and after a few weeks increase intensity of your workouts for better results more
May 04
