The mirage of social media will have you believe that every fit body is sculpted by working out at a gym with a plethora of expensive and complicated equipment, however, that is unrealistic for a lot of women due to their conflicting schedules or inaccessibility. But don't let that discourage you, several at-home exercises for weight loss work and can be easily incorporated into your daily life. Hence, we have compiled an easy-to-do home weight loss workout guide for you.
Weight loss isn't an aesthetic choice but rather an important aspect of the functioning of a healthy body. Several medical conditions are caused by weight gain such as diabetes and cardiovascular diseases and certain categories of cancers. Some women also experience weight gain due to their existing medical conditions or certain medications.
In both these cases the journey to weight loss may become difficult, however, all of these factors can be overcome with a healthy diet and exercise. So, let's dive into the simple home workout for women:
It is essential to warm up your body by marching forward and backward for 5-10 minutes, jumping rope or doing a light jog.
Step 1
Stand straight with your hands by your side with your feet apart.
Step 2
Jump while extending your hands over your head.
Step 3
Keep the width of your legs wider than your shoulders while jumping when you lift your arms.
Repeat these for 10-20 reps at the beginning and progress to more sets as you get comfortable.
Step 1
Assume an upright position with your feet slightly wider than the hip width while keeping the toes facing front.
Step 2
The position of your knees needs to be aligned behind your toes and not ahead of it, mimicking a perfect sitting position mid-air to achieve proper balance.
Step 3
Then get into a squatting position by bending your knees and ensuring your backside is closer to the floor.
Step 4
Carefully nudge your heels to help straighten your legs to stand up in an upright position and repeat this for at least 10-15 reps.
Step 1
Stand upright and keep one foot in front of the other
Step 2:
Start bending while keeping your back and chest straight. The knee of the foot at the back should touch the ground like you are kneeling but with one knee.
Step 3:
Interchange the foot after 10 repetitions each, while keeping the same upright position of your upper body.
Step 1:
Kneel on the floor and place both your hands on the ground while keeping your body mid-air.
Step 2:
Gently lay on your stomach and push your body back up by keeping the palm of your hands on the floor and straighten your elbow along with the rest of the hand.
Step 3:
Push your body up and then lay back down on your stomach on the floor, you can count up to three while doing these motions to have a uniform push-up throughout.
Repeat 5-10 times and you can gradually move up once you have mastered the form.
Step 1:
Place your body on the floor on elbows and knees
Step 2:
Slowly push both your legs back and keep your arms straight like a push-up stopped mid-way in the air.
Step 3:
Maintain the mid-air position for at least 1-2 minutes and then sit back in resting position and repeat for 3-4 more rep sets.
Step 1:
Lift both your legs one after another by aligning your knee with your waist as if you are running but, in a stationary,
Step 2:
Land lightly on your feet while jumping to avoid any injuries and repeat 2 sets for 1 minute.
Step 1:
Lay on the floor with your back completely touching the ground while keeping your legs bent.
Step 2:
Put your hands next to your head and make sure your shoulder blades are off the floor, then lift your head along with both your legs mid-air.
Step 3:
Turn to the right only with your head and your right hand along with the opposite leg and make sure your upper body doesn't move and is touching the ground at all times. Then repeat it with your left hand and right.
For beginners around 12-20 crunches are a good way to start building strength.
Step 1:
Sit on the ground while your bottom touches the floor and your knees are bent.
Step 2:
Put your hands together and start to twist to the right and then exhale and inhale when you return to the center then turn to the left and exhale and repeat the process.
Step 3:
Do complete 16 rotations to complete one set and do about 3 sets a day.
Step 1
Get in plank position and make sure you distribute weight evenly between your hands and toes
Step 2:
Ensure that your hands are aligned with your shoulder and keep your back flat and abs engaged.
Step 3:
Put your right knee into your chest as far as you can then switch pulling the knee out and bringing the other knee. Keep your hips down and run your knees forward and outward as far and as fast as you can.
Do as many as you can in under a minute and then try to increase it with time.
Step 1:
Stand upright on a flat surface with your back straight and make sure your feet are together pointing straight.
Step 2:
Keep the hands straight pointing downwards as you hold the rope on each side close to your thighs
Step 3:
Start jumping and let the rope pass under your feet and bring it back to the ground. Do it slower in the beginning and as you find balance do it faster.
Step 1:
Stand upright with your feet hip-width apart, keep your shoulders relaxed, and core engaged.
Step 2:
Inhale while expanding your rib cage, and then exhale fully through your mouth, making sure you are engaging your core muscles.
Step 3:
Begin with some basic Pilates exercises by laying on the floor on your fours and pulling your belly button to your spine to tighten your core muscles and exhale as you lift your leg. It's not about getting the leg up high but about lengthening, breathing and doing it in a controlled way.
Step 1:
Start with your feet hip-width apart and then crouch down slowly and place your palms on the ground shoulder-width apart.
Step 2:
Jump back with both your feet such that your knees and hips are extended and then drop the chest to the floor.
Step 3:
Then push up and lift the chest off the floor jumping forward with both feet at the same time then stand upright and jump up while clapping your hands overhead.
Repeat the entire steps for 3 sets.
Step 1:
Position your body over a flat surface (anti-slip) and then place your hands facing forward making sure it is slightly wider than your shoulder width.
Step 2:
Keep your feet slightly apart but in a comfortable position so you don't lose balance.
Step 3:
Bend your shoulders as low as you possibly can towards the floor and then push back up and straighten your arms. Repeat these steps for 3 sets.
Step 1:
Position your body comfortably on the floor with your legs together and extended ahead of you.
Step 2:
Slowly bend your knees and lift your feet off the ground so your thighs are positioned at an angle where your shins are parallel to the floor.
Step 3:
Extend your arms forward so that they are parallel to the floor. Maintain the posture of your legs and torso for about 30 seconds. Then repeat the set five times.
Home workouts offer numerous benefits for women, including convenience, flexibility, privacy, and cost-effectiveness. They allow women to exercise on their own schedule, without the need for a gym membership or travel time. Additionally, home workouts can improve physical fitness, mental health, and overall well-being, promoting a healthier lifestyle. Try these best workouts for fat loss female and see the difference yourself.
FAQs
1. Which exercise is best for weight loss at home for females?
Burpees are the best exercise for weight loss at home for females.
2. How to lose weight fast at home for females?
Compound exercises like jumping jacks, burpees, plank, mountain climber is the fastest way to lose fat at home.
3. How to slim down in 7 days?
Exercise regularly, eat a healthy diet and take a weight loss supplement to slim down in 7 days.
4. How to burn stomach fat?
Consume an L-Carnitine supplement to burn stomach fat
5. How to eat for a flat belly in 5 days?
Eat a diet rich in proteins and fiber for a flat belly in 5 days.
Health and Fitness enthusiast
Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More
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