Easy Exercises Women Can Do at Home
On January 21, we celebrate Women’s Healthy Weight Day. I say celebrate because we should be happy with the way we look and feel. And if for some reason you don’t, there’s no time like the present to become a healthier, fitter person.
I know that getting to the gym is tough. Perhaps it’s too far away or costs too much to join. And then if you do sign up, there’s the pressure to actually get to the gym. With school functions, work commitments and family time already filling up the schedule, many women feel like failures before—or if—they even start working out.
So this month I’d like to offer you some at-home exercises you can use to lose weight and get healthy. They’re simple, require minimal equipment and only a small time commitment on your part—which means you can even do them when you have a few extra minutes around the house.
- Kettlebells. A kettlebell is essentially a bowling ball with a handle attached to it. They are small and compact and can be used in a limited amount of space. Some of the most common and best exercises to start with are swings, bent presses and windmills. There are countless tutorials and videos online that can explain how to best utilize kettlebells and perform basic exercises in good form.
- Exercise Bands. These are basically stretchy jump ropes, which are small and easy to store. Stand on the exercise band and hold the handles. Once you’re in this stance, you can perform a number of common exercises, such as biceps curls, triceps extensions, butt kickbacks and outer thigh side raises. You can also use the exercise band to work your front delts, lateral delts and rear delts.
- Medicine Balls. Use these weighted balls to tone your core and abs. Here are two exercises to get you started: The Russian twist requires you sit on the floor with your knees bent and feet flat on the floor. Hold the medicine ball and extend your arms in front of you. Recline back until your body is angled at 45 degrees. Now slowly twist from side to side. Keep the ball held out in front and touch it to the floor on each side as you twist. Also try some crunches with a toe touch. Lay on your back with your legs straight in the air and your arms straight in front of you holding the ball. Now lift your shoulder blades off the floor and attempt to touch your toes with the ball. Numerous websites offer other medicine ball exercises to try at home.
- Equipment-free. There are other exercises you can do that don’t require any equipment, but which are equally efficient in burning fat. Squats and lunges work the legs, and always remember to contract and engage your core muscles so that every rep counts. Don’t forget to stretch!
- Walking. Okay, so you can’t do it “at home” per se, but all you have to do is step outside and walk for 5-10 minutes to start before gradually increasing the length of time and speed of stride over time. Make it routine to go for a walk first thing in the morning or right after dinner, and it will become second nature. Nothing else is better for increasing your energy levels and fitness, and contributing to fat loss.
Home Exercises You Can Do To Aid Healthy Weight Loss. Buzzle.com. Retrieved January 6, 2010 from http://www.buzzle.com/articles/home-exercises-you-can-do-to-aid-healthy-weight-loss.html
Kettlebell Exercise Workouts for Busy Women. Squidoo.com. Retrieved January 6, 2010 fromhttp://www.squidoo.com/womenkbells
Medicine Ball Abdominal Exercises – Medicine Ball Ab Workout. Ab-Core-and-Stomach-Exercises.com. Retrieved January 6, 2010 fromhttp://www.ab-core-and-stomach-exercises.com/medicine-ball-abdominal-exercises.html
Quick Workouts – Portable Workouts with Exercise Bands. ShapeFit.com. Retrieved January 6, 2010 fromhttp://www.shapefit.com/quick-workouts-elastic-bands.html