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Top 12 Home Exercises For Women To Stay In Good Shape

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Top 12 Home Exercises Women Should Do To Stay In Good Shape

Some women do not start exercising, because they think that it requires a subscription to the gym. And their busy lifestyle prevents them from going to this place. We want to say that this opinion is wrong. If you have motivation and desire, you can exercise even at home!

In this Article, we will share with you best 12 home exercises every woman should do to stay in good shape, sets and reps included.

Home Exercise #1: Dive Bombers

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Benefits:

Dive Bomber Push-Up is a great upper body and core exercise that strengthens arms, shoulders, chest, back and abdominals as well as stretching both the front and back of the body.

Steps:

Step 1: Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

Step 2: Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

Step 3: Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

Reps and Sets:

Aim for 12 Reps, 3 Sets

Home Exercise #2: Chair Step Ups

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gym direct les mills pump workout fitbit products trx back exercises trx core exercises trx ab exercises blink fitness brooklyn leg day bodybuilding barre3 online nasser bodybuilder hulk bodybuilder anytime fitness cost anytime fitness price anytime fitness rates best gym best beachbody workout for beginners beachbody workouts for beginners fit 4 anytime fitness fees cize gym nation trx upper body exercises insanity max 30 steve cook bodybuilder cindy crawford workout nac bodybuilding bodybuilding bodyjam workout body attack workout shoulder mobility exercises ben greenfield bodybuilding jersey strong gym sore body after work upper body flexibility exercises full body stretch workout 10 minute barre workout 20 minute stretch functional exercises natty bodybuilder love handles bodybuilding chalean extreme certified personal trainer pilates reformer exercises hip mobility exercises crunch gym locations kayla itsines ab workout full body bodybuilding youngest bodybuilder lean bodybuilder 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studios near me top 10 bodybuilders yoga sculpt midget bodybuilder sandow bodybuilder golds gym near me lifetime fitness near me body stretching primal fitness trx chest exercises body step workout otf workout today trx gym metabolic conditioning crunch gym near me martyn ford bodybuilder les mills pilates ultimate fitness hiit treadmill workout athlean x shoulders men's classic bodybuilding megaformer cutting bodybuilding trypiyo city gym vitamin d3 bodybuilding best online workout programs abs of steel workout tabata yoga microsoft band stretching exercises for flexibility online workout programs flex bodybuilding functional training exercises oats for bodybuilding coq10 bodybuilding shoulder bodybuilding bodyweight circuit workout ballet workout regymen fitness bulking bodybuilding strongest bodybuilder kayla itsines bbg workout bodyweight circuit exercises trx exercises fit club bodybuilding sleep ron williams bodybuilder cardio kickboxing pilates abs shredded bodybuilder trx ab 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Benefits:

The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings.

Steps:

Step 1: find a step, chair, or bench that when you place your foot on it

Step 2: To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.

Step 3: Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Step 4: Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Reps and Sets:

Aim for 20 Reps, 3 Sets

Home Exercise #3: Leg Raise

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gym direct les mills pump workout fitbit products trx back exercises trx core exercises trx ab exercises blink fitness brooklyn leg day bodybuilding barre3 online nasser bodybuilder hulk bodybuilder anytime fitness cost anytime fitness price anytime fitness rates best gym best beachbody workout for beginners beachbody workouts for beginners fit 4 anytime fitness fees cize gym nation trx upper body exercises insanity max 30 steve cook bodybuilder cindy crawford workout nac bodybuilding bodybuilding bodyjam workout body attack workout shoulder mobility exercises ben greenfield bodybuilding jersey strong gym sore body after work upper body flexibility exercises full body stretch workout 10 minute barre workout 20 minute stretch functional exercises natty bodybuilder love handles bodybuilding chalean extreme certified personal trainer pilates reformer exercises hip mobility exercises crunch gym locations kayla itsines ab workout full body bodybuilding youngest bodybuilder lean bodybuilder 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studios near me top 10 bodybuilders yoga sculpt midget bodybuilder sandow bodybuilder golds gym near me lifetime fitness near me body stretching primal fitness trx chest exercises body step workout otf workout today trx gym metabolic conditioning crunch gym near me martyn ford bodybuilder les mills pilates ultimate fitness hiit treadmill workout athlean x shoulders men's classic bodybuilding megaformer cutting bodybuilding trypiyo city gym vitamin d3 bodybuilding best online workout programs abs of steel workout tabata yoga microsoft band stretching exercises for flexibility online workout programs flex bodybuilding functional training exercises oats for bodybuilding coq10 bodybuilding shoulder bodybuilding bodyweight circuit workout ballet workout regymen fitness bulking bodybuilding strongest bodybuilder kayla itsines bbg workout bodyweight circuit exercises trx exercises fit club bodybuilding sleep ron williams bodybuilder cardio kickboxing pilates abs shredded bodybuilder trx ab 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Benefits:

The leg raise is a strength training exercise which targets the iliopsoas. Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.

Steps:

Step 1: Lie on your back, legs straight and together. 

Step 2: Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. 

Step 3: Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

Step 4: Raise your legs back up. Repeat.

Reps and Sets:

Aim for 12 Reps, 3 Sets

Home Exercise #4: Russian Twist

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gym direct les mills pump workout fitbit products trx back exercises trx core exercises trx ab exercises blink fitness brooklyn leg day bodybuilding barre3 online nasser bodybuilder hulk bodybuilder anytime fitness cost anytime fitness price anytime fitness rates best gym best beachbody workout for beginners beachbody workouts for beginners fit 4 anytime fitness fees cize gym nation trx upper body exercises insanity max 30 steve cook bodybuilder cindy crawford workout nac bodybuilding bodybuilding bodyjam workout body attack workout shoulder mobility exercises ben greenfield bodybuilding jersey strong gym sore body after work upper body flexibility exercises full body stretch workout 10 minute barre workout 20 minute stretch functional exercises natty bodybuilder love handles bodybuilding chalean extreme certified personal trainer pilates reformer exercises hip mobility exercises crunch gym locations kayla itsines ab workout full body bodybuilding youngest bodybuilder lean bodybuilder 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Benefits:

Russian twists strengthen your core, obliques, and spine. It’s a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.

Steps:

Step 1: Sit on the floor and bring your legs out straight.

Step 2: Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.

Step 3: Balancing here, twist your torso from side to side without moving your legs. 

Reps and Sets:

Aim for 12 reps, 3 sets

Home exercise #5: Crunches

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Benefits:

Crunches are beyond doubt one of the finest bodyweight exercises to build a strong and ripped core. It is basically an isolation exercise targeting your abdominals and obliques in a controlled manner with moderate intensity.

Steps:

Step 1: Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

Step 2: Exhale and lift your upper body, keeping your head and neck relaxed.

Step 3: Inhale and return to the starting position.

Reps and Sets:

Aim for 15 reps, 3 sets

Home Exercise #6: Windshield Wiper

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Benefits:

This exercise helps to regain normal range of motion of the hip joint. strengthens and tightens the core and tones the abdominal muscles.

Steps:

Steps 1: Lie on your back, keeping your back flat with no arching of the spine.

Steps 2: Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

Step 3: Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

Step 4: As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

Step 5: Pause briefly, then rotate to the other side without pausing in the start position.

Reps and Sets:

Aim for 20 reps, 3 sets

Home Exercise #7: Reverse Crunches

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Benefits:

The reverse crunch is a core exercise that targets the muscles of the lower abdomen

Steps:

Step 1: Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor.

Step 2: Place your palms face down on the floor for support.

Step 3: Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.

Step 4: Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.

Reps and Sets:

Aim for 12 reps, 3 sets

Home Exercise #8: Mountain Climber

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Benefits:

Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers, it’s almost like getting a total-body workout with just one exercise.

Steps:

Step 1: Put both hands and knees on the floor.

Step 2: Place your right foot near your right hand and extend your left leg behind you. 

Step 3: In one smooth motion, switch your legs, keeping your arms in the same position. 

Step 4: Switch your legs back and forth twice, such that your right leg is again close to your right hand.

Reps and Sets:

Aim for 20 reps, 3 sets

Home Exercise #9: Scissor Kick

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Benefits:

Scissor kicks are an effective abdominal exercise. It is particularly useful because it can be modified to suit a beginner or expert exerciser and does not require any additional equipment. 

Steps:

Step 1: To begin this exercise; start off with your back flat on the floor and hands extended to your side.

Step 2: Bend your knees slightly and lift your legs up off of the ground.

Step 3: Then lift your left leg above your right leg as your right leg moves down close towards the floor.

Step 4:  Alternate this motion by lifting your right leg higher above your left leg while your left leg moves closer towards the ground keeping your back still on the floor the entire exercise.

Reps and Sets:

Aim for 12 reps, 3 sets

Home Exercise #10: Plank

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Benefits:

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. 

Steps:

Step 1: Lie face down, legs straight out behind you, knees and feet together.

Step 2: Bend your elbows with your forearms facing each other.

Step 3: Support your weight on your forearms.

Step 4: Brace your abs and prop your body off the ground, forming a straight line from your head to your heels.

Reps and Sets:

Hold it for 30-60 seconds.

Home Exercise #11: Glute Bridge

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Benefits:

The bridge is great for improving your hamstrings and your hip mobility and strengthening your lower back,

Steps:

Step 1: Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Step 2: Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Step 3: Hold your bridged position for a couple of seconds before easing back down.

Reps and Sets:

Aim for 12 reps, 3 sets

Home Exercise #12: Burpees

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Benefits:

The burpee works your arms, back, chest, core, glutes and legs, also spike your heart rate.

Steps:

Step 1: Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.

Step 2: Lower your hands to the floor in front of you so they’re just inside your feet.

Step 3: With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.

Step 4: Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.

Step 5: Do a frog kick by jumping your feet back to their starting position.

Step 6: Stand and reach your arms over your head.

Step 7: Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition.

Reps and Sets:

Aim for 12 reps, 3 sets

 

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