Workouts For Women: 10 Best Workouts You Should Do 

Overview 

Women often get time short when it comes to workout. This article is for Working ladies who juggle between family and work. Fitness is something we shouldn’t compromise with. We are going to discuss the best workouts for women at home. 

A healthy lifestyle is important for everyone whether someone is working or not. However, people think that working people don’t need to work out as they work the whole day. This isn’t true. The workout should be separated from the daily workings. What you need is just 20-30 minutes a day for yourself. Trust me, it will leave you with a fresh day. 

The 10 Best Easy Workouts For Women 

Squats 

squats

Squats are one of the easy workouts for women at home. it’s an effective exercise that strengthens your thighs, hips, and butts as they tone your curves. Squats are of various kinds starting from basic to advanced. You can begin with the most simple and work your way up to the more advanced ones.

How to do:- 

  • Stand straight with shoulders and chest up, and feet wide apart( in line with the shoulders). 
  • Draw your hips back and then bend your knees, in a way you sit in a chair. Slowly, come to the initial position (standing). 
  • Repeat the same thing multiple times. 
  • It will be good if you set a target to take 10-20 squats in the beginning. 
  • Look straight while doing squats.
  • Don’t force yourself if your knees start hurting.
  • Take a rest and then start again.

Jumping jacks

jumping jacks

It’s a simple and basic exercise to start your day. Jumping jacks stretches your body and gives you flexibility throughout the body and builds up your stamina. You may have practiced it during school times, have you? 

How to do:- 

  • Stand tall and keep your feet joint. 
  • Keep your hands straight at your sides.
  • While jumping, raise your arms above your head with feet wide apart.
  • Come back to the initial position with a jump. 

Jumping jack benefits:- this exercise will leave your muscles with more oxygen flow in the bloodstream. With jumping jacks, you can burn instant calories, gets flexible, and toned muscles in 2-3 minutes. 

Also read: best pre-workouts for men and women 

Try doing this while listening to music; it will make it a more enjoyable exercise.

Push-ups 

push ups

Push-ups are quite easier to do at home. It does not necessitate the presence of anything.

All you need is your floor. So, push-ups are also of different types. 

Yet, we will start with the basics:-

  • Get yourself in a plank position on the floor. 
  • Keep your hands a bit outside your shoulder. 
  • Your legs should be stretched and straight.
  • Now lower your body, till your chest touch the floor. 
  • Quickly come to the initial position. 
  • Repeat this at least 10-20 times in the beginning. 

Push-ups benefits:- push-ups tone up your upper body like your shoulders, chest, and triceps. It also strengthens your lower body like your thighs and abdomen

However, it is not easy in the beginning. But regular practice will make it comfortable for you. Don’t force to do 10 or 20 push-ups in the starting. Better to repeat 5-6 times with breaks in between till you’ve gotten the hang of it.

Plank 

plank

Plank seems easy but isn’t. Your whole body works in this position. Especially your abdominal muscles. It increases your resistance power. And undoubtedly a home-friendly exercise, you can practice on your floor. 

How to do:- 

  • Lay down on the floor on your elbows and toes. 
  • Bend your elbows in keeping with your shoulders.
  • Keep your legs stretched and body straight. 
  • Keep holding that position. 

Plank benefits:- it increases your body’s resistance power. Your muscles work together. 

Single leg stand 

one leg stand

Standing on one leg increases the strength and flexibility of leg muscles. Also, an easy to do exercise. 

How to do:- 

  • Stand still and shift your body’s weight on one foot. 
  • Lift the other foot above the floor.
  • Keep it straight and don’t lean your body. 
  • For a minute, stay in that position. 
  • You can now move on to the other foot.

Single leg stand benefits:- it keeps you concentrated and focused, thus helps in fighting anxiety and depression. 

Leg raise

leg-raise

Leg raise is again to strengthen your abdominal muscles. 

How to do:- 

  • Lie on your back.
  • Move your hands behind your head with one palm over another.
  • With your knees locked, lift your legs off the floor. 
  • For a minute, stay in this position.

Leg raise benefits:- it helps to embrace your abdominal muscles and also keeps you focused. 

Bridge posture 

bridge posture

In bridge posture, you put your body in a bridge with your lower body. 

How to do:- 

  • Lie down on your back, arms by your sides.
  • Keep feet flat and knees bent on the floor.
  • Slowly move your hips upward towards the ceiling. 
  • Hold on to this position for few seconds and come back down. 

Bridge posture benefits:- bridge pose is beneficial for hypertension and lower back pain. 

Crunches 

Crunches

 

Crunches are for those who want to strengthen their abs. Though it’s not something new to workouts. 

How to do:- 

  • Lie down on your back with your feet apart on the floor. 
  • Maintain a neutral posture with your elbows out and your hands behind your head.
  • Now move your head and shoulders off the floor.
  • While doing your knees should be bent. 
  • Go back to the initial position.
  • Do the same with your other leg.

Crunches benefits:- it makes your abs stronger and firm. 

Hip rotation 

hip rotation

It’s a simple stretching exercise for your hip muscles. 

How to do:- 

  • Lie flat on your hands and knees on the floor. 
  • Now, slowly push one leg straight. 
  • Move it back to the original position.
  • Continue with the second leg. 
  • Repeat this for few minutes. 

Hip rotation benefits:- it improves your hips flexibility and strengthens hip muscles. 

Hands in and out breathing (Tadasana)  

tadasana

It has various benefits for health. It improves lung function and works well for asthma patients. 

How to do:- 

  • Stand straight with feet joined. 
  • Stretch your arms forward in line with the thighs.
  • Keep palms facing each other.
  • Now, while breathing in spread your arms horizontally sideways.
  • Bring the arms forward, palms facing each other while exhaling. 
  • Repeat this synchronization at least 5 times. 

Try to focus on the changes in breathing along with the movement of arms. 

Tadasana benefits:- this exercise is good for your lungs, and for those who have menstrual disorders. It’s a form of yoga and must be included in workouts for women. 

Conclusion 

Workouts for women include different exercises. But we have focused on the beginners level. So, all the mentioned exercises are home-friendly and free of any type of equipment. Moreover, no special training is required to start the exercise. Hence, 20-30 minutes of all exercises are enough for those who have a tight schedule throughout the day. 

FAQs

How To Make A Workout Plan For A Woman? 

Here are few tips on making a workout plan for women:- 

  • Set your goal of the workout
  • Consider the time for a workout.
  • Start slow 
  • Know your body capacity
  • Make routine 
  • Don’t forget a good diet
  • Slowly progress your exercises
  • Don’t skip a workout 

What Is The Best Pre-workout For Women? 

Here are some best pre-workout supplements for women:- 

  • Naked energy 
  • Legion pulse pre-workout
  • Optimum nutrition gold standard pre-workout
  • Alani nu pre-workout 
  • Ora organic renewable energy pre-workout powder
  • Transparent labs stem free pre-workout  

What Is The Best Workout For Women? 

However, all the workouts for women are good in their way. Still, some are good from a woman’s perspective. 

Here are some good workouts for women:- 

  • Yoga 
  • Squats
  • Bridge posture
  • Plank
  • Push-ups 

What Is The Best Workout For Women Over 40? 

Brisk walking is good for women over 40. It’s an aerobic exercise that needs moderate intensity. So, it’s not something like aerobics exactly. A person should at least give 30 minutes to brisk walking for a fitness routine. 

Is 30 Minutes Of Exercise Enough For Women?

Yes, 30 minutes of exercise is enough for women. It’s not about the time you give but how focused you do exercise and how disciplined you are about your workout routine. 

In short, a 30-minute exercise is more than enough for a woman. 

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