Easy At-Home Work Outs For Women

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These exercises target several muscle groups at once and also allow you to do cardio and strength training at the same time.

Squat and Press: Stand with your feet hip-distance apart. Hold a pair of dumb- bells at your shoulders, palms facing in. Sit down into a squat and as you stand up, press the dumbbells overhead. Complete 12 reps.

Rotating Plank: Begin in a straight-arm plank, shoulders above elbows, el- bows above wrists. Your body should be a straight line from your head to your feet. Engage your core and shift your weight to your left palm, rotating your right arm up toward the ceiling. Your heels will pivot to the floor, and your body will form a “T.” Pause before returning to the start and repeating on the other side. Complete 10 reps on each side.

Double Crunch: Lie on your back with your legs straight and your hands be- hind your head, elbows wide. Press your lower back into the ground to engage your core. Lift your head, neck and chest off the ground, while bringing your knees up to your chest. Pause and return to the start. Don’t let your feet or head touch the ground between reps. Do 15 to 20 reps.

Flutter Kicks: Lie on your back and extend your legs. Place your hands under your hips and press your lower back into the ground to engage your core. Lift your legs about five inches off the ground and kick your feet up one at a time. Complete 25 kicks on each side.

Push-ups, lunges, squats, burpees, planks, jumps and other body-weight exercises require zero equipment and can be done pretty much anywhere. Pick a number of reps (let’s say, 10) along with a few of your favorite exercises and put them together into your own workout.