Training

The 10 Best Exercises To Do At Home For Women

We know it’s hard to stay motivated at the moment with limited access to gym equipment and a lot of us working from home but you can still get a good workout in, break up the day and get those endorphins pumping. It’s important to take a step away from the computer screen each day and get your body moving not only will it boost your mood but is a great way to relieve stress, stay fit and can improve your productivity as well as mental and physical health.

So make sure to set aside some time each day and get your full body moving with these 10 exercises that are great to get a pump on at home, or why not get some fresh air and give them a go in the garden or out in the park.

 

The 10 Best Exercises To Do At Home For Women

1. Squats or Squat jumps

Standing with feet shoulder-width apart, initiate the squat movement by driving the hips back and down, keeping your chest lifted and core engaged. Once your knees are at 90 degrees drive up through your feet back to standing ensuring to squeeze your glutes at the top. TO add intensity change into a series of jump squats by initiating the squat movement by driving the hips back and down, keeping your chest lifted and core engaged but at the bottom of the movement power up to a jump before landing back in the squat position and repeat.

Squats are a great compound movement that works the entire leg as well as the core for stability, even with bodyweight they can be effective in building muscle and are easily modified to increase or decrease intensity for more those who are advanced or only beginners.

 

2. Press-ups

Start in a high plank position, placing your hands as wide as is comfortable. The narrower your hands the more tricep is involved and the wider apart your hands the harder you will work out your chest.  Slowly lower your chest towards the floor, bending at the elbow and keeping your abs engaged, just before you touch your chest to the floor, push through your hands and return to the start position. If you cannot complete the movement on your feet without touching the floor then drop your knees to the floor and use the same method as above.

Press-ups are a great way to build upper body strength, working the triceps, pectoral muscles, and shoulders. They can also strengthen your lower back and core by engaging the abdominal muscles when performing the movement.

 

3. Lunges or Lunge Jumps

Stand with your feet hip-width apart with your hands on your hips or your arms out in front of you. Engage your core pulling your belly button to your spine and take a step forward with your left foot so you are staggered (your left foot slightly in front of your right foot), bend at the knee, driving your back knee towards the floor at the bottom of the movement, push through both of your feet back up to the starting position and then repeat on the other leg. TO increase intensity add a jump but powering out of the bottom of the movement and switching the positions of your feet in midair and landing back into a lunge position and repeat.  

Lunges are another great compound movement that increases muscle and strength in your lower body, especially your core, butt, and legs. They are unilateral movement so they help to strengthen your core as well as improve your coordination and balance.

4. Burpees

Start standing with your feet hip-width apart, bend into a squat position keeping your core engaged, lower your hands to the floor in front of you in line with or just inside of your feet. Lean your weight into your hands and jump your feet back into a high plank position before lowering your body to the ground. Engage your core and glutes return to high plank and then jump your feet back into your hands and return to a squat position before powering up and out of the squat with a jump and repeat. 

 

5. Planks

Getting yourself into the press-up position lower yourself down so your forearms are flat on the floor, hands should be clenched and elbows under your shoulders at a 90-degree angle. Pull your lats back and down, engage your core by pulling your belly button to your spine and brace.

Planks are one of the best and most effective core building exercises. This simple exercise keeps you working hard no matter what level you are at. 

 

6. Bear holds or crawls

Get yourself into the press-up position and then lower your knees towards the floor so your legs are at a 90 degree right angle and your shins are parallel to the floor, hands should flat on the floor and under your shoulders. Pull your lats back and down, engage your core by pulling your belly button to your spine and brace, hold this position for the intended time before relaxing. 

To progress this to a crawl, get into the hold position and then begin to move forward by simultaneously moving the right hand and the left leg forward with a crawling motion, after placing weight on the right hand and left leg, switch sides and move the left hand and right leg forward and to continue for required length before turning around and repeating. 

The bear hold and crawl uses muscles throughout your entire body including the shoulders, chest and back, glutes, quadriceps, hamstrings, and core. It’s a great exercise to build both strength and endurance.

 

7. Mountain Climbers

Get yourself into the press-up position, hands should flat on the floor and under your shoulders. Pull your lats back and down, engage your core by pulling your belly button to your spine and brace. Start the movement by driving your right knee straight and forwards towards your right by bending it to a 90-degree right angle and your shins are parallel to the floor and then return it to starting, repeat with the left leg. Continue to switch between legs and try to do this with speed and keep form. 

Mountain climbers are great for building cardio, core strength, coordination and agility. This exercise works for several different muscle groups at a time and gives a total-body workout.

 

8. Deadbugs

Lie on your back with your arms extended towards the ceiling and your legs lifted with a 90-degree bend in the knee so your lower legs are parallel with the floor. Engage your core sucking your belly button into your spine. Start the movement by slowly lowering your right arm behind your head and extending your left leg forwards at the same time. Keep going until both your arm and leg are just above the floor and hold for a second, then slowly return to the starting position and repeat with the opposite side.

Dead bugs are a great exercise for building core strength as well as stability and coordination and control throughout the body.  

9. Commandos

Begin in a plank position on your forearms. Push up on your left side so your arms are straight, and then follow with your right arm so you’re now in a high plank and then lower down onto your left forearm and then your right. Ensuring your core is engaged the entire time and your back is straight. This is one rep.

Commandos can help in improving your balance and stability. As well as strengthening your chest, arms, shoulders and core, all in one simple movement!

 

10. Tricep dips

Grab a bench, chair or even sofa and grip the front edges with your hand. Hover just off the front of the seat, feet flat, and legs bent at the knee so thighs are parallel to the floor with your arms straight. Start the movement by lowering your body toward the floor until your arms form 90-degree angles. Then, engage your triceps to press back to the start position.

 The triceps dips are great if you’re looking to create tone and definition in their upper arms. The primary target is your tricep but they also help with gains in your shoulder and chest.

 

Take Home Message

No matter where you are you can always find exercises to do that will help you to keep achieving and working towards your goals. Take the time to focus on yourself and take a break to move your body every day and you’ll thank yourself for it.

These movements are great for beginners but are easily modified to keep your body guessing and challenge yourself as you get strong and fitter.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Amy Golby

Amy Golby

Personal Trainer & Exercise Nutritionist

Amy has been a sportswoman for over 18 years playing rugby and netball up to a national level, she has been a qualified personal trainer for 5 years and further her nutritional knowledge with a diploma in sports and exercise nutrition as well a psychology degree. She has been training in a gym and weightlifting for over 10 years and continues to learn and improve her training in order to reach her goals. She believes in both the physical and mental advantages of sport and fitness as well as a balanced diet and lifestyle. Amy has created programs around sport and fitness for Red Bull, Look magazine, Spartan UK, as well as Mental Movement UK around how fitness can help improve your mental health. In her spare time, Amy enjoys playing sport, socialising with friends, and fuelling her shopping addiction to gym wear. She can be found here - https://www.instagram.com/dreams_and_dumbbells/?hl=en


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