Home exercises / workouts for women.

    We all know working out will make us healthier, stronger, have less stress, more energy, and live longer. 

    But due to pressure of job / work we often don't get enough time to go to gym and workout, which results in overweight, stress, laziness, diabetes, etc. Our hectic lifestyle is having adverse effect on our health.


Below are few exercise specially for women which can be performed at home and will help you to remain healthy and fit.

1. Prisoner Squat - This exercise sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer.

Instructions - 

• Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows back. 
• Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. 
• Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position. 

Note - 

• Do not round the upper back. 
• Make sure you drive through your heels and not your toes. 
• Heel should not leave the ground. 

2. Push ups - 

Helps to tighten chest / breasts muscles and triceps.

Instructions -

• When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart.
• Your feet should be set up in a way that feels right and comfortable to you.
• Think of your body as one giant straight line.
• Your head should be looking slightly ahead of you, not straight down.
• At the top of your push up, your arms should be straight and supporting your weight.

Note - If you have any confusion with the movement click HERE and have a look on this video.

3. Side plank - This exercise helps to help tighten and shrink waistline.

Instructions -

• Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm.
• Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.
• Turn around so that you’re lying on your right side and repeat. 

4. Single Legged Dead-lift - 

It lifts and tones the gluteus maximus (the main extensor muscle of the hip) and activates the entire core. It also helps to prevent back pain.

Instructions -

• Stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
• Bend forward at your hips, and slowly lower your body as far as you can.
• Pause, then push your body back to the starting position. As you come up, think about using your gluteus maximus (the main extensor muscle of the hip) to push your hips forward instead of lifting from your back.
• Repeat the same now standing on your right foot. 

5. Lower Body: Lying Bridge - 

Bridges are perfect exercise for a perfectly rounded rear, also they will help to keep your back healthy and pain free.

Instructions -

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position. 

6. Plank -

Plank improves posture and core strength, which makes us feel better, look taller, and feel more confident.

Instructions -

• Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
• Hold the position for 15-25 seconds.