The 10 Best Beginners Workout For Women at Home

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beginners workout for women at home

The 10 Best Beginners Workout For Women at Home

Nowadays, Most of the population all over the world are forced to stay at home due to the prevalence of corona virus or covid in many countries.As most of the gyms and fitness centers closed . We have done some investigating for you around the web to find the beginners workout for women at home which can do in your own time .

You can do these workout at home, and you don’t need any equipment, which makes them practically excuse-proof. For this at-home workout, all you need to supply is a little motivation; once you get started, the momentum of the moves will pull you through.

As beginners , we suggested fewer rounds of each circuit and make the rest to 40 seconds; you can also take longer rests between rounds if needed .

The workouts are designed for full body routine includes different body muscles : chest , back, Abs ,Legs workout , Shoulders and Butt. Also step by step Videos are included.

workout for women at home

Here are the The 10 Best Beginners Workout For Women at Home

First : Warm up 

Before starting the workout , 2 rounds of the following warm up exercises are needed .

1- High Knees 

Time : 40 seconds.              Body parts: Abs and Legs         What you need : none

Steps :

  • First, position both of your feet shoulder width apart while standing upright.
  • Raise one leg in front of you while bending it and preventing motion in your torso.
  • Bring your leg back down to a standing position with your feet shoulder width apart.
  • Complete subsequent reps starting from step 2 alternate legs.
high knee workout
high knee workout
2- Glute Bridges

Time : 14 Reps.              Body parts: Butt, Back, Legs         What you need : Yoga Mat

Steps :

  • First, position your torso flat on the ground , with knee bent ,and arms extended by your sides.
  • Without rotating your torso or changing the position ,squeeze your glutes and raise your hips.
  • Continue until your thighs are in line with your abs.
  • lower your hips until your butt is in contact with the floor.
  • Complete subsequent reps starting from step 2 .
Glute Bridges workout
Glute Bridges Workout

Second : Workout in Home

After you done with the warm up , try not to rest too much .The rest should be only 40 second between each exercise .

1- Lying Leg Raises

Time : 15 Reps.              Body parts: Abs         What you need : Yoga Mat

Steps :

  • First .Lie on the floor facing upwards with your legs fully extended and arms by your side.
  • Keep your legs together ,inhale and raise your legs towards your abs, stopping once your knees begin to bend.
  • Exhale and lower your legs until they are flat on the floor.
  • Complete subsequent reps starting from step 2 .
laying leg raises workout
laying leg raises workout
2- Assisted Push-Ups

Time : 15 Reps.              Body parts: Arms,Chest,Shoulders         What you need : Yoga Mat

Steps :

  • Begin by lying flat on the floor ,stomach down, with your knees bent, feet in the air, and and hand wider than shoulder.
  • Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended.
  • Bend your arms, lowering your body until your chest is about i inch above the ground.
  • without your chest touching the ground
  • Complete subsequent reps starting from step 2 .
Assisted Push-ups
Assisted Push-ups
3- Bent Knee Calf Raises

Time : 15 Reps each Leg.              Body parts: Legs         What you need : –

Steps

  • First, stand upright on one leg with your other leg bent, and your arms in a neutral position.
  • Stand on your toes.
  • Return your heel to being flat on the floor
  • Complete subsequent reps starting from step 2 .
Bent Knee Calf Raises workout
Bent Knee Calf Raises
4- Calf Raises

Time : 12 Reps              Body parts: Legs         What you need : –

Steps

  • First, Stand upright with your feet pointed forwarded about shoulder width apart and your arms in a netural position.
  • stand on your toes.
  • Return your heel to being flat on the floor.
  • Complete subsequent reps starting from step 2.
Calf Raises workout
Calf Raises Workout
5- Crunches

Time : 15 Reps              Body parts: Abs         What you need : Yogo Mat

Steps

  • First,Lie on the floor facing upwards with your legs bent and hand on your head for support.
  • Inhale and begin to bring your chest up until just before your lower back would lose contact with the ground.
  • Exhale and return to a position where your upper back in contact with the floor.
  • Complete subsequent reps starting from step 2.
Crunches workout
Crunches workout
6- Side Leg Raises

Time : 12 Reps per side             Body parts: Abs,Butt         What you need : Yogo Mat

Steps

  • Begin by lying side away on the floor, with your legs fully extended.
  • Position your elbow beneath your shoulder, and point your forearm in front of you with an open palm.
  • Raise yourself up so that your torso is no longer touching the floor, while maintaining ground contact with your hips.
  • keeping your legs fully extended, raise the top leg as high as you can without moving it forward or backward.
  • Lower your leg so that it is in contact with the leg on the floor.
  • Complete subsequent reps starting from step 2.
Side Leg Raises workout
Side Leg Raises workout
7- Standing Knee Flexions

Time : 15 Reps per leg             Body parts: Legs        What you need : –

Steps

  • First, Stand upright with your feet pointed forward about shoulder width apart and your arms in a neutral position while facing a nearby wall.
  • Place one hand on the wall.
  • Flex the knee opposite of the raised arm without allowing your thigh to move.
  • Return your foot to being flat on the floor.
Standing Knee Flexions workout
Standing Knee Flexions
8- Plank

Time : 30 Seconds             Body parts: Abs, Butt, Back        What you need : Yoga Mat

Steps :

  • Begin by lying flat on the floor, stomach down, with your knee fully extended.
  • Bend your arms and position your elbows directly beneath your shoulder, supporting yourself with your forearms.
  • Clench your fists and raise yourself up until your only points of contact with the ground are your toes, elbows, forearms, and fists.
  • Maintaining a flat back, inhale and squeeze your abs and glutes as tightly as possible.
  • Remain in this position for he duration of your set.
Plank workout
Plank workout
9- Wide Grip Incline Push-Ups

Time : 15 reps             Body parts: Chest, Soulder, Arms        What you need : Bench

Steps :

  • Begin by placing your hands much wider than shoulder width and in line with the middle of your chest on a flat, stable, and elevated surface like a chair, bench, box .
  • Fully extended your legs, positioning your feet on the floor.
  • Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended.
  • Bend your arms, lowering your body until your upper chest is about 1 inch from the surface.
  • Without your chest touching the surface, Complete subsequent reps starting from step 3.
Wide Grip Incline Push-Ups
Wide Grip Incline Push-Ups
10- Standing Lats Stretch

Time : 15 reps  each side           Body parts: Back        What you need : –

Steps :

  • Begin by standing upright with your feet wider than shoulder width apart and arms by your sides.
  • Raise your arms Laterally until they are positioned above your head and your palm are touching.
  • Maintain this position, bend your torso laterally in one direction without moving your hips.
  • Maintain this position for the duration of the set.
Standing Lats Stretch workout
Standing Lats Stretch

At the end , there are no reason that makes you stop working out and exercise .Thus, workout at home is the best way for you to keep healthy and fit.

So, What Do You Think About these Workout ?

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