Easy to do Home Exercises for women!!

deepa bala

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Some women may feel intimidated by working out at a gym, so at home workouts are an alternative that can provide a total body workout


Here are a few easy exercises that can be done at home.

Push-Ups



Push-ups are very effective at strengthening the anterior and medial deltoids triceps and pectorals, reports the American Council on Exercise. Begin by kneeling on the floor with your feet together. Place your hands on the ground, shoulder-width apart. Because many women who lack natural upper body strength, you may want to keep your knees on the ground; otherwise, straighten your legs and maintain a flat back. Bend your elbows and descend toward the floor until your chest or chin touches the floor and then rise back up. Repeat 12 to 15 times and complete two to three sets


Vertical Leg Crunch



The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
How to:


Lie on the floor and extend the legs straight up with knees crossed.
Place your hands behind the head for support, but avoid pulling on the neck.
Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Lower and repeat for 1-3 sets of 12-16 reps.







 

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Long Arm Crunch




This exercise adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:


Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
Contract the abs and lift the shoulder blades off the floor.
Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
Lower and repeat for 1-3 sets of 12-16 reps.
You can add intensity by holding a light dumbbell if you need more of a challenge.
 

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Crunch With Heel Push




The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.
How to:


Lie on your back with the knees bent and the hands gently cradling the head.
Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.
Try not to pull on the neck with your hands, but lightly support your head.
At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.
Lower and repeat for 1-3 sets of 12-16 reps.
 

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Bicycle Exercise



The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.


Most Effective Ab Exercise: Bicycle


Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
 

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#5
Jumping Jacks





Cardiovascular activity is important to women to help with weight loss and prevent chronic diseases such as heart disease. Basic jumping jacks can get your heart rate up and your blood flowing. Jumping jacks do not require any extra equipment or a large space. The only equipment needed is supportive athletic shoes to prevent injury. Start out doing 10 to 12 jumping jacks and then rest for 30 seconds before beginning the next set. Do 10 to 12 repetitions and three sets.
 

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Stretching


Once you have completed your workout it is important to stretch your entire body to prevent injury, reports the running website, HalHigdon.com. Women generally have more natural flexibility than men, so stretching may be easier for you. To stretch your quadriceps, stand on your right leg, using a chair for balance, and take your left ankle in your left hand and pull your leg towards your back. Repeat on the other side. To stretch your shoulders, raise both hands above your head, bend your left arm and grab your elbow with your right hand and gently pull downwards. Hold for 30 seconds and then repeat with your other arm.

Here are some images for stretches:

 

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