5 simple exercises for busy women to do at home
As a busy woman, it can be difficult to find the time and motivation to hit the gym regularly. However, you don't need fancy equipment or a gym membership to stay in shape. With a few simple exercises, you can work out your entire body from the comfort of your own home. In this post, we'll explore five simple exercises that you can do at home for a full-body workout.
I’ll be completely honest this is not my invention. I have been struggling with losing weight for the longest period of time. After my third child, I had almost given up hope. That is when I came across this training program. The simple exercises and the variations that I mentioned below are from a section of the program. If you ask what my review of this training program is, I would say that it is a game changer. You can get the product from here. It has videos and everything is detailed in a simple-to-follow format. Below are the ones that I think are the most helpful
(p.s. All the equipment that I suggest you can get from any fitness store or Amazon, but if you do buy from my link it helps out the blog and it will not cost you a penny extra)
Squats
Squats are a great exercise for working out your lower body. They target your glutes, quads, and hamstrings, making them an excellent choice for toning and strengthening your legs. To do a squat, start by standing with your feet shoulder-width apart. Lower your body down as if you were sitting in a chair, keeping your back straight and your weight in your heels. Pause for a moment at the bottom before standing back up. Repeat for a set of 10-12 reps.
If you want to make your squats more challenging, you can add some weight. Hold a dumbbell or a kettlebell in front of your chest as you squat down. Alternatively, you can try jumping squats. Instead of standing back up, jump up explosively as you reach the bottom of the squat, landing softly back in the starting position. You can also use resistance bands to work your glutes at the same time. I would suggest these ones. I got these ones as they came with a workout guide and it was made with a no-slip fabric. These do not leave a nasty mark on my thighs after a workout.
Push-ups
Push-ups are a classic exercise that workout your chest, shoulders, and triceps. They are also great for your core muscles. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body down, keeping your elbows close to your sides. Push back up to the starting position. Repeat for a set of 10-12 reps.
If you can't do a full push-up yet, don't worry. You can start with modified push-ups. Instead of keeping your feet together, keep them apart and lower your body down on your knees. As you get stronger, you can gradually move to full push-ups. You can also consider investing in a pushup board such as this one. I personally have not used it but my mother swears by it. She says that it is effective if you already have a basic level of fitness (my mother is freakishly fit for her age, still amazes me how am I her daughter)
Lunges
Lunges are another great exercise for toning and strengthening your legs. They work out your glutes, quads, and hamstrings, as well as your core muscles. To do a lunge, start by standing with your feet hip-width apart. Take a step forward with one foot and lower your body down until your front knee is bent at a 90-degree angle. Your back knee should be just above the ground. Push back up to the starting position and repeat on the other side. Do a set of 10-12 reps on each leg.
If you want to make your lunges more challenging, you can add some weight. Hold a dumbbell or a kettlebell in each hand as you lunge forward. The pushup board and the resistance bands I was talking about earlier also come in handy if you want to complete the lunges with some resistance to get more out of a simple exercise
Planks
Planks are an excellent exercise for your core muscles. They work out your abs, obliques, and lower back. To do a plank, start in a push-up position with your hands shoulder-width apart. Lower your forearms down so that your elbows are directly under your shoulders. Hold this position for as long as you can, making sure to keep your back straight and your core muscles engaged.
If you're just starting out, try holding a plank for 10-15 seconds at a time. As you get stronger, you can gradually increase the time. You should aim for time, start small and aim for at least a minute.
Burpees
Burpees are full-body exercises that work out your chest, shoulders, arms, legs, and core muscles. They are also great for improving your cardiovascular fitness. To do a burpee, start by standing with your feet shoulder-width apart. Lower your body down into a squat and place your hands on the ground in front of you. Kick your feet back so that you are in a push-up position. Do a push-up, then jump your feet back up. No exercise can beat a burpee, this has been my go-to exercise whenever I am short on time.
These five simple exercises can give you a full-body workout from the comfort of your own home. Remember, it's important to take care of yourself, both physically and mentally. Regular exercise can help you reduce stress, increase your energy levels, and improve your overall health and wellbeing. So don't be afraid to make time for yourself and prioritize your fitness goals. Whether you're a busy mom, a working professional, or simply someone who wants to stay active, these exercises can help you achieve your goals and feel your best. So grab your workout gear and get moving - your body will thank you!
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