Easy, home exercises for women
Regular physical activity is vital for good physical and mental health. It helps improve your overall health and fitness, maintain healthy weight, reduce your risk for many chronic diseases and promote good mental health. Here are exercises that can be done easily at home for women:
Squats are one of the best exercises to strengthen the muscles of the lower body as well the core muscles which play a vital role in the activities of daily living. The best thing about squat is that it can be done anywhere, anytime. Here’s how to perform a proper squat: Place your feet hip-width apart. Bring your arms forward, hinge at the waist and sit back as if reaching for a chair that someone is pulling away. Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. Return to the standing position by pushing on your heels and lifting your chest.
The plank is a great exercise for strengthening the deeper muscles of the core. Here’s how to perform a plank: Lie on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from the heels through the top of your head, looking down at the floor. Now, tighten your abs and hold this position for 30-60 seconds.
Biceps / Triceps
Strengthening the arms will help in performing activities like carrying shopping bags easier. Here’s how to perform a bicep curl: Stand with feet hip distance apart, arms fully extended with a slight bend in the elbow. Bring weights in towards the shoulders to complete a bicep curl. Lower slowly back to start. Here’s how to perform a triceps overhead extension: Stand with your feet shoulder-width apart and dumbbells held in front of you. Raise the dumbbells above your head until your arms are stretched out straight. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
This works as a great exercise to work on the cardiovascular endurance as well as strengthen the muscle of the leg. Here’s how to perform a jumping jack: Stand with a slight bend in the knees and hands resting on the thighs. Keeping the knees bent, open the arms and legs out to the sides. Jump your legs out as you bring your hands overhead, then jump back to starting position.
Bridging will teach you to control the core muscles and improve your balance and stability. Here’s how to perform a bridge: Lie down on your back. Keep your feet shoulder-width apart and feet pointing forward. Now slowly raise your hips and lower back in a controlled manner as high as you can. Slowly get back to the start position and repeat. You can hold this position for 30-60 seconds.