Are you a working woman who struggles to find time for the gym? Well, in that case, you can opt for home workout plans. Indeed, each has different life workforces, including personal and professional, so time constraints are a common reason. However, it doesn’t mean you should compromise with your health and fitness. By following a consistent exercise routine, you can achieve your desired results, whether it’s losing fat, building muscle, or increasing your overall activity. Furthermore, work sessions at home are extensively beginner-friendly, making it easy to start. You can also scale to more intense and time-consuming exercises as your body adapts to increased weight, resistance, and flexibility.
It’s always a massive feeling of motivation and a sense of well-being when you witness the improvement in your body’s efficiency. Any rigid positive changes start showing from the second week onwards. Fitness solutions at home involve using body weight for resistance. Therefore, it is quite effective in pushing yourself. Moreover, you can engage in cardio, strength training, cross-training, and more, all from the comfort of your own home. With each week of exercise, you can safely and happily increase the intensity, resistance, and weight. This blog highlights the seven best workout plans for women to do from the comfort of their own homes. You can begin with anyone at your convenience.
Effective Workout Plans at Home
As a woman, you have to balance both your personal and professional life simultaneously. Neither can you ignore family time nor work, however, amidst all the self-care, they are compromised, which is not right. The reason is straightforward, you can’t take care of areas of your life until you are fit inside out. The following are some easy, moderate, and high-intensity home exercises:
1. Chair Squat
It is one of the easiest home gym workout plan to begin with. Chair squats enhance the strength and function of your tendons, muscles, and bones, enabling smooth and easy body movement. Furthermore, it also decreases the possibility of injury. You can easily perform it by standing in front of the chair with your feet and shoulders apart and toes tilted slightly outward. Then, bend your knees and sit on the chair with your hips. Open your arms straight in front of you. Keep doing 15 to 20 sets of three sets. Gradually, you can increase the numbers.
2. Stationary Lunge
It is a highly efficient exercise for your body, particularly the lower body. From joints to muscles, bones, and tissues, all get involved in the stationary lunge exercise. It is quite suitable for a first-time user, and an experienced one can incorporate it into their working routine. To implement a stationary lunge gym workout routine, you have to align both your legs, front and back, in a standing position. Keep the right foot flat on the ground and have the left foot on its toes. Bend knees till the right thigh is parallel to the ground. Keep repeating it 10-12 times in a set and perform the desired number of sets.
3. Knee Pushup
Like stationary lunges, which primarily focus on the lower body, the knee pushup mainly targets the upper body. It is a common practice for beginners to warm up their bodies by stretching their muscles and increasing blood flow, allowing them to perform standard push-ups with ease. Get into a plank position with your knees supported. Keep maintaining the straight line from head to knees, then keep your palms off the ground. Like traditional push-ups, you can start by pushing down and up with your upper body.
4. Bicycle Crunch
The bicycle crunch can be an efficient weight loss tips for women. It directly works for the rectus abdominis and all the nearby abdominal regions. To perform a cycle crunch, lie on your back and align your legs in a tabletop position. Put your hands behind your head. Now, crunch up and take your right foot below to your left knee, keeping your right leg straight. Similarly, repeat this process for each leg and complete the desired number of repetitions.
5. Forward and Backward Lunge
The static lunge is a beneficial exercise to incorporate into your routine. However, moving lunges offer numerous benefits to the body. The motion of the forward and backward lunge activates the lower body muscles. It involves a high degree of enhancement in the balance, stability, and flexibility of it. If not in the beginning, but after a while, you can reschedule your home gym workout plan and add forward and backward lunges into it. You can do it by fixing your left leg on the floor, then moving the right one forward and backward. With each move, the right leg must be lunging. Moreover, you can change the position by fixing the right leg and moving the left one forward and backward. You can keep the number for each leg anywhere between 10 and 15 times.
6. Knee Squat
The knee squat is one of the practical home workout exercises that you can always incorporate. In this, your legs and glutes are continuously involved, which offers a rich range of strength and mobility. You can begin it by sitting in a squat position and starting to kneel with both legs alternately. Repeat the steps as many times as possible, and strive to complete them as quickly as you can while maintaining proper form. The stiffness in your leg caused by long hours of standing is effectively alleviated with a kneeling squat.
7. Dead Bug
Often, the body muscles that aren’t actively or as much used as others get hidden. However, with the help of a dead bug gym workout routine, you can efficiently activate them. To perform this exercise, you have to lie on your back with arms extended in front and legs at a straight angle. Now, you are ready to go. Make a pair of left legs with your right hand and a pair of right legs with your left hand. At a time active on pair by keeping the bent leg on the ground and the straight hand moving towards the top side down. Furthermore, when doing a pair exercise, ensure your back is in the correct position.
Wrapping It Up!
In the fast-paced life, health is one of the first things that gets a trade-off. And this percentage receives a tremendous hike when it comes to female health. Even some females want to change the working and living settings in their lives. Due to location and time constraints, they are unable to join the gym. To address this issue, home workout plans emerged. You can perform it at any time of day, according to your availability. On the contrary, gyms have fixed hours that make it hard for them to join. Whether you want to lose excess body fat, build muscle, increase flexibility, or boost strength, the proper implementation of a home-based workout routine can help you achieve all of these goals.
If you have never done any form of exercise, starting with an easy one, such as a chair squat, is a good place to start. And if you have done it before, then you can choose a bit more intense one, such as a knee squat or bicycle crunch. The best part is that you don’t need any special tools or equipment – just your body is enough for the cutting-edge fitness solutions. Begin your health transformation journey from the comfort of your home.
