Routine exercises can help you treat health issues and can even avoid them, all you just need to do is take out 20-30 minutes a day for yourself. You might not be able to hit the gym regularly or step out for a daily jog or walk, but you need not worry. There are some exercises that you can do at home without any equipment.
Here are 10 basic easy-to do-home exercises for women to stay fit. You could do it by yourself
It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head and feet’s apart to the sides.
Quickly reverse and come back to standing position with a jump. A one or two minute jumping jack exercises can loosen your muscles with more flow of oxygen into the bloodstream. Burn some calories, get flexible and toned body with some jumping jacks exercise daily. Modify jumping jack steps and have fun exercising.
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It’s one of the most effective and common do-at-home exercise ever. It’s quite simple to do. Get into plank position. Keep hands under bit outside your shoulder, keep your leg stretched, lower your body until chest gets near to the floor and quickly come back to original position.
It basically strengthens your upper body as it’s beneficial for chest, shoulders and triceps. It also strengthens yours thighs and abdominal muscles. In the beginning, it seems difficult to do more number of pushups. You can also start with knee pushups, inclined pushups in the beginning.
Do the basic one to start with. Keep shoulders and chest up with back straight and feet wider apart (as of the shoulder width). Take your hips back and then bend your knees and sit as if you are sitting on chair. Slowly come back to the original position and repeat. Ensure to look straight while squatting.
Do it in a controlled manner. If your back or knew starts hurting, you are not doing it properly! Take a rest and then start a fresh. Do only fewer sets of 2 to 3 with only 8 or 10 reps. Squats do improve your overall health by boosting digestion and blood circulation.
- Brace your core, and, with control, bend your knees and hips to squat down until your thighs are about parallel to the ground.
- Press through your feet to stand up. Squeeze your glutes at the top to achieve a full lockout.
- Keep your chest up and proud by bracing your core and maintaining a neutral spine — neither overly arched nor curved.
- Squat only as low as you comfortably can while maintaining good form and staying pain-free.
- If mobility is an issue, try elevating one or both heels off the floor (thin weight plates do the trick).
- Play with foot positioning. You may find that a small change — like slightly turning out the toes of one foot — makes a big difference in comfort and balance.
Single Leg Stand
Balancing on one feet enhances flexibility of leg muscles. It boosts your concentration, helps you stay focused that makes you fight anxiety and depression. To start with, do a basic exercise. Shift your entire body weight on one foot and lift the other slightly off the floor. Keep it straight forward and try not to lean your body. Stay in the position for a minute. You can also do yoga posture called vrikshasana that relaxes and calms the central nervous system.
Lie flat your back with arms on your sides, palms down. Keep feet flat on the floor with knees bended. Ensure to keep feet’s apart (hip-width). Now, slowly lift your hip towards ceiling and hold on to the position for a while and then come back to original position. Bridge pose helps you get relief from lower back pain and helps you fight hypertension.
- Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.
- Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.
- Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks.
- Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
- Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees.
- Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.
The plank challenge is a 30-day program to strengthen the core and build up endurance. Each day of the challenge, you’ll gradually increase the amount of time that you hold a plank.
By day 12 of the program, the goal is to be able to hold a plank for 2 minutes. At the end of the 30 days, the goal is to hold one for up to 5 minutes at a time.
How to do the plank challenge
To get started, you’ll first want to make sure you can correctly perform a plank. You can follow the steps below to try a high, or straight arm, plank:
- Get into pushup position. For a high plank, your arms should be fully extended. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try one on your forearms for more of a challenge.
- Keep your palms and toes firmly planted on the ground, your back straight, and your core tight.
- Make sure your body is in a straight line while you’re in plank position. Don’t let your back or head sag.
- Hold your plank for the predetermined time. If your form begins to go at any point, drop to your knees or stop until you’re ready to return to plank position.
7. Leg Raise
Leg raise exercises are one of the best for abdominal areas. You just need to lie on your back, place your hands beside you, palms down. Raise your legs off the ground keeping your knees locked. Hold on to the position as long as you comfortably can and then slowly come back to original position.
How to Perform the Perfect Leg Lift
- Press lower back into the floor. While lowering legs, stop once you feel your back lifting off the floor.
- Keep legs together and inner thighs engaged.
- Inhale on the way down, exhale on the way up.
- Allow lower back to arch off the floor.
- Let legs come apart.
- Hold your breath.
8. Hands In and Out Breathing
This one is good for lungs. It helps in people with menstrual disorder and asthma. It’s quite easy to do. Stand straight, Stretch your arms forward at the shoulder level with palms facing each other closely.
Spread your arms out to the sides while inhaling till they form a straight line at the shoulder level. Come back to original position while exhaling. Repeat it for 3-5 minutes.
9. Hip Rotation
Lie flat on the floor and keep the feet apart. Slowly push up one leg, looking straight and then pull it back. Now raise your other leg and do the same. It’s that simple. It’s great stretching exercise that strengthens your hip muscles and improves flexibility.
The standard crunch is done on the floor. To make it more comfortable, you can do it on an exercise or yoga mat.
To do a crunch:
- 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.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.
The bicycle crunch is an intermediate version of the basic crunch. It works both the abs and obliques.
To do a bicycle crunch:
- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
- Inhale and return to starting position.
- Exhale. Move your left elbow to your right knee and extend your left leg. Pause. This completes 1 rep.
To avoid strain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips.
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