Greetings, readers. It’s already summer, and you still haven’t gotten into shape because you can’t go to the gym? Today I’ll tell you about effective and simple strength exercises for women at home, with the help of which you can feel confident in open clothes this summer.
I’ll tell you right away - whether you’re losing weight or gaining weight, in all cases the foundation is strength training. The myth that cardio is for those who lose weight, and strength training is for athletes, has long been dispelled. In fact, unlike cardio, strength training revs up your metabolism, helping your body burn fat for up to 12 hours after your workout! And it is strength training, not aerobic exercise, that gives the body elasticity and allows you to work out even the most problematic areas.
Benefits of working out at home
- You choose your own schedule of classes, exercises, even the music to which you practice!
- You are not dependent on the weather
- There are no costs for a subscription to a fitness club, transport, sportswear
- You are alone with yourself and are not shy around others
- Instead of wasting time in traffic on the way to the gym, you devote it to your family
- Working out at home can be turned into a game, involving children so that, firstly, they do not disturb you, and secondly, they also study. After all, strength exercises for children develop their gross motor skills. Build them weights from water bottles or try doing squats while holding your baby.
Basic rules for home training
The main rule is that any workout should begin with a warm-up. It takes 7-10 minutes and can include walking in place, squats, and dynamic stretching of all muscles.
Other home workout rules:
- Wear sneakers to avoid harming your joints, as well as special clothing that makes training more comfortable and reduces the risk of injury.
- Adhere to the optimal frequency of training: 3 times a week for at least 30-45 minutes.
- Do not train on a full stomach - meals should be taken 1-2 hours before.
- If you can’t eat a full meal before training, then you should make a carbohydrate snack 45-60 minutes before the start. It could be a banana.
- Half an hour after training, you should eat a portion of protein with carbohydrate, for example, 100 g of cottage cheese with an apple. You can also take a serving of whey protein.
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To lose weight, how you eat in general is very important, so you need to pay special attention to your diet.
On this topic:
Nutrition for energy before training: proper nutrition and sports nutrition | When and what to eat
Shoulder bridge with raised arms
This exercise improves the stabilizing muscles of the body: the already familiar core - lower back, abdomen and buttocks, as well as the muscles that maintain the correct position of the spine.
Thanks to the latter, shoulder bridges are recommended for all women with postural defects who spend a lot of time in a sitting position. The exercise is performed with support on the legs, due to which the spine is not overloaded, which eliminates its injuries, including the appearance of intervertebral hernias. This is another reason why the exercise is recommended even for people undergoing rehabilitation after spinal injuries or surgeries.
Lying leg raises
The exercise is also known as the book exercise. It will be appropriate for those who have mastered full push-ups from the floor from a lying position. If push-ups mainly train the upper body, then the “book” pumps up the abs, lower back, buttocks and thighs. Together, these exercises create favorable conditions for weight loss caused by fat deposits, including in the thighs, buttocks and abdomen. Due to the fact that the load on the lower body is moderate, it does not lead to a noticeable increase in body volume in these places.
Circuit training for girls at home
The basis of home circuit training for girls is to alternately perform exercises on different muscle groups with a short rest between approaches. The result is a kind of vicious circle. For beginners, 1-2 circles are enough, and with better preparation you can do 3-4 circles.
Circuit training is a classic for cutting, i.e. a special nutrition and training system, the goal of which is maximum fat burning while maintaining muscle mass. The result of such training is a beautiful, sculpted body.
The main conditions for circuit training:
- The number of repetitions of the exercise is 12-15.
- Rest between approaches – no more than 1 minute.
- Frequency per week – 3-5 times.
- Average duration is 30-40 minutes.
Circuit training program at home for girls:
- Squats – 60 sec.
- Push-ups (from knees) – 60 sec.
- Jumping Jack (jumping with simultaneous extension of arms and legs) – 30 sec.
- Lunges (changing legs after each lunge) – 45 sec.
- Plank – 30 sec. (can be longer if possible).
- Lateral lifts – 30 seconds each. on each side.
You can increase the effectiveness of your workouts by adding fitness bands or light dumbbells. Such equipment makes the muscles work more actively and, accordingly, more fat is burned in the body, since muscle tissue requires more energy.
Walking lunges with dumbbells
A good fitness exercise for burning fat, rounding the shape of the buttocks and hips is walking lunges.
In a gym or outdoor setting, when there is the possibility of dynamic and non-stop movement, this exercise also helps strengthen the core muscles and improve body stability. Since lunges do not require significant physical training, they can be recommended as an exercise for initial training in order to progress to more strength-bearing loads.
Adviсe
- After each workout, cool down and stretch to gradually bring your body out of the high heart rate zone.
- You can drink water during classes.
- Try to stick to proper nutrition: eat more vegetables, fruits, chicken and fish, cottage cheese, slow carbohydrates.
- Focus your training on the muscle group you want to work. For example, if you want to focus on the buttocks, then try to feel them in each exercise. You can change the placement of your legs or the angle of inclination to better work them.
- If possible, add cardio to your workouts, such as running or jumping rope. Cardio not only speeds up the process of losing weight, but also strengthens the heart muscle.
- If you have any injuries or have undergone surgery, be sure to consult your doctor! After all, many exercises cannot be performed with varicose veins or knee injuries.
Program for Beginners
If you have no sports experience, you shouldn’t rush headlong into exhausting training. You won’t be able to achieve ideal proportions and a toned body with excessive loads.
Any muscles require rest - it is during this period that they not only relax, but also grow. And untrained muscle tissue under the influence of loads becomes hypertonic much faster, which requires longer rest.
Therefore, the home training program for girls who have not previously engaged in fitness provides for no more than three strength training sessions per week with one-day rest intervals between them. The total time of each workout will not exceed 40 minutes. During this period, you need to perform three sets, trying to repeat each exercise as many times as possible, but not exceeding 20. Between each round we take a break of 90 seconds.
On topic: Training methods for volleyball players
Exercises of the 1st workout
Classic squats. We perform regular squats, moving our buttocks back so that our thighs are parallel to the floor.
Lunges from a standing position . We take a wide step forward and bend our leg at the knee. Meanwhile, we touch the floor with our knee to the second limb. We alternate legs when performing lunges.
Calf raises . Feet rest on the floor. Slowly we rise on our tiptoes and lower ourselves back.
Straight crunches . From a lying position, lift your upper body as you exhale. The distance between your chin and chest should be no less than a clenched fist.
Push ups . Standing on our knees, we rest on our palms, and with each exhalation we bend our elbows, trying to keep our back straight without lifting our buttocks up.
Exercises of the 2nd workout
Straight lunges.
Reverse push-ups . We rest our hands on the support and our heels on the mat. The whole body should be stretched out. Bending and moving your elbows to the side, lower your body to the floor. As you inhale, straighten your arms.
Swing back. Standing on your knees with your hands resting on the floor, as you exhale, move your straight leg sharply back and slightly up. We alternate swings with both legs.
Reverse crunches . Lying on the floor, place your feet on the floor, bending your knees. As you exhale, pull your knees into your chest.
Plie squats. We place our feet shoulder-width apart, with our feet spread apart. Lower your buttocks to the floor, bending your knees.
Exercises of the 3rd workout
Classic squats with calf raises.
Chair push-ups . We perform regular push-ups, resting our palms on any elevated support.
Reverse lunges. From a standing position, take a wide step back and lower your knee to the floor. When performing the exercise, alternate legs.
Complex twist . We lie down on the floor. For each exhalation, we simultaneously raise the torso and bent knees up.
Rolling from toes to heels.
How to pump up at home without exercise equipment: the bitter truth
The question of how to pump up at home without exercise equipment
worries many. There are a number of reasons for this. Some people are afraid to go to the gym because they feel insecure there. Some people don't want to spend money on this. Some people always don’t have enough time, and they are looking for an alternative to home workouts.
Today we will figure out whether it is possible to pump up at home without exercise equipment.
, and if so, how exactly this can be done.
In general, we discussed this issue in some detail in the article “Home Workout Exercises for Men.” In particular, we talked about the fact that the very idea of pumping up muscles at home is not a very good idea.
You will not be able to seriously develop muscles by exercising at home. And the point is not at all that you don’t have exercise equipment at home. But what can you do, you’ll have to once again retell the common truths.
Home workout program for beginners
Beginners should not be given a heavy load right away. Exercises without weights or with accessories such as expanders, fitness bands and elastic bands will be ideal here.
Home workout for beginners for girls without equipment:
- Raises the knees to the chest – 2x8 times.
- Plie squats – 2x8 times.
- “Bicycle” – 30-60 seconds.
- Side lunge – 2x8 times on each side.
- Lateral leg raise on all fours – 2x8 times on each side.
- Touching the ankles (lying on the floor with bent legs) – 2x20 times.
With fitness bands:
- Bent leg abduction to the side – 2x10 times for each leg.
- “Bicycle” – 2x12 times.
- Diagonal lunges – 2x12 times each.
- Leg lifts – 2x15 times each.
- Taking the legs back – 2x12 each.
