It’s March, and if like most women, you want to tighten up your body for the beach in a few months time, it’s time to get working on it. Working out at home is a great alternative to joining the gym, and even carries many added benefits. The prices for monthly memberships are getting higher and higher, meaning a lot of people simply find it out of their budget.
A huge range of exercises can be done at home to help you effectively lose those extra pounds without relying on heavy and expensive machines. In fact, working out using only your own body weight as resistance is arguably a better way to flatten that tone up and stay toned.
Lifting Weights At Home For Women
A lot of you are reluctant to lift weight and build muscle mass because of the perceived risk of looking like a female body builder. Whilst this might be a look some of you are striving for, the majority only want a thinner arms and legs, and flatter abs without the six pack.
Lifting weights and building muscle mass is does not automatically and easily make you look muscly (just ask your male counterparts). What it does do however, is make it much easier to lose weight in the mid to long term. Muscle mass requires much more calories and energy to maintain than fat, meaning your natural metabolism will be higher and you will need to make a lot less effort dieting and doing cardiovascular exercises to reach the calorie deficit.
The secret here is to do high amounts of repetitions per exercise at a much lower weight. This means that rather than bulking up your muscles, you will be tightening them up.
Home Workout For Women
Here is our exercise plan designed specifically for women looking to avoid the gym, yet still work out effectively at home. As with any exercise, please warm up, stretch your muscles before, and warm down afterwards. This will help reduce muscle soreness in the morning and also reduce the likelihood of injury during the exercise. For the non weighted exercises, if you’re finding the program easy, simply increase the number of repetitions until it stretches your physical capabilities.
The following workout done at home for women will work your entire body, do this 3 or 4 times a week for maximum effectiveness. It’s important to have rest days in between each workout as your muscles and your body needs time to recover. The recovery process is actually when most of the calories are burnt off so don’t feel like you’re wasting a day.
Ball Crunch – 30 Repetitions
We’ll start off with working your abs as this forms part of your core muscles that will help things like balance and stamina. Your abdominals are also a huge muscle in your body, and working on tighter abs can help send your metabolism into overdrive over the next 24 hours.
To do this exercise you will need a large rubber exercise ball. First sit down on the ball, then slowly roll yourself forward so that your lower back is in contact with the ball. You should find yourself slightly leaning backwards, and your legs in a squatting position.
With your hands supporting your head, slowly lift your torso forwards like you would do during a normal crunch or sit up.
Twist Crunch – 2 x 15 Repetitions
This exercise works your lateral or oblique abdominal muscles which forms the lower side area of your abs. Start by lying down with your knees up. Then twist your hips so that your bent legs are now to one side (either left or right). Now do a normal crunch, lifting your body upwards and forwards.
Once you’ve done your 15 repetitions on one side, switch your knees to the other side and do 15 more.
Calf Raises – 30 Repetitions
Holding some sort of weight (dumbbells or barbell), stand straight up, making sure your torso is in parallel with your legs. With your feet spread slightly, go on your tiptoes so that the only point of contact between your feet and the floor are the balls of your feet. Hold for 3 seconds then come back down.
Stiff Legged Deadlift – 15 Repetitions
This exercise helps tone up your legs as well as your back. Two major muscles with one exercise. Start in the same position as a calf raise, holding the barbell. Now slowly bend your torso towards the ground whilst keeping both your back and your legs straight. When the weights reach the floor then slowly make your way back up. Do this 15 times.
Dumbbell Press – 15 Repetitions
The last of the major area to be worked are the arms. More importantly for women, the triceps and shoulders. Both of these areas can be worked by doing a set of dumbbell presses with a low weight. Start off by sitting on a solid surface or chair. With your back straight and legs slightly apart, lift the dumbbells so that your elbows are parallel with your shoulders horizontally. Now slowly lift both your arms simultaneously upwards towards the sky until they’re right above your head. Hold for a second and then slowly lower then back down to shoulder height.