Every woman dreams of having a nice and firm body. Having a good body increases confidence attracts views and most importantly it preserves your health.
The best way to shape up your body is a physical activity. You don’t need to be a member of some highly elite fitness club, all you have to do is being determined to improve your body figure and the results will come quickly than you expected.
Exercising at home has many advantages. First, you save tons of money, second, you are not bound with time which means you can exercise whenever you want, and third it gives you a lot more freedom. For instance, some women want to avoid the embarrassment caused by exercising in an alien surrounding. There are, of course, many advantages when you exercise in a gym, or when you practice yoga, Pilates or even Tae Bo, but here we are going to focus on home workout and the set of exercises that you can practice at your home.
Some of the exercises are very easy and they don’t require any additional equipment and they can effectively shape up your body. Make sure before you start practicing them to warm up a little bit, and once you stir up your body, it will be ready for the following set of exercises.
One of the exercises that are required is the one for abdominal muscles. Start with a classic abdominal exercise. First lie on the floor, bend and lift your knees and place your hands behind your ears and try to lift your upper body. Avoid lifting your entire body from the floor.
This exercise is very good when it comes to strengthening the upper abs. In you haven’t been physically active for some while it is best to star with 2 sets of 10 repetitions. If you do them on a regular base you can increase the number of repetitions up to 20.
Lie on the floor and extend your arms above your head. Start by lifting your upper body and lean towards your legs until the tips of your fingers touch your toes. Then return in the supine position and lift them again. Don’t be disappointed if you fail to reach your toes. With regular exercising, you will improve your flexibility.
This set is of exercise is design to fully stretch your abdominal muscles. Star with 2 sets of 15 repetitions and then increases to 20 to 25.
Lie on the floor and put your hands behind your ears at the upper part of your neck. Start lifting your upper body and direct your left elbow to your right foot. The upper part of your body must be turned to the right side. After that return to your original position and do the same thing but with your other side. Keep an eye on your legs as they cannot be moved from the floor.
This exercise is very good for strengthening your lateral muscles. Beginners should start with 1 set of 16 alternating repetitions.
If you are new to this, you can skip this exercise because there is too much load on your abs. If you are not then you can start by lying on the floor and lifting your legs at an angle of 90 degrees. Fully extend your arms above your head and lift your hands so that you will tap your toes. Try not to lift your upper body too much.
This type of exercise will simultaneously strength your upper and your middle abs. Also, it is a very good exercise to warm up your legs. We advise you to make at least 1 set of 10 repetitions.
Again lie on the floor and try to lift your upper body by relying on your elbows. Raise your legs at an angle of 60 degrees. Then start by alternately crossing your legs. Start with your right leg over your left leg, and then with your left leg over your right.
By doing this exercise you will improve your abdominal and your leg muscles. Make at least 2 sets of 10 alternating repetitions. In case you are already physically active you can make 16-20 repetitions.
Press your back on floor bend and lift your knees. Put your arms along with your body and start lifting your buttocks up and then lower them down. You can do the same exercise by relying only on your fingers (see picture).
This exercise will help you strength your buttocks and your thigh muscles. Make 2 sets of 10 repetitions and for those more advanced we recommend 20-25 repetitions.
Lie sideways and put your right arm on your head, and your left arm in front of you. Make sure your legs are full stretched and try not to bend them. Start by lifting your leg in the air at an angle of 60 degrees from the floor. For a better result, you can keep your leg a bit more in the air.
With this exercise, you will improve your inner and your outer thigh muscles. Be careful not to make and sudden movements. Beginners should start with 10 repetitions for each leg and for those more advanced they should start with 2 sets of repetitions.
Rely on your hands and make a dog position. The hands must be shoulder width and straight forward. Start by lifting one of your legs up so that it correlates with the floor. Once you reach this return very slowly in your original position.
This set of exercise will help you with your muscles on your buttocks and your thighs. Make for both of your legs 1 set of 10 repetitions. Those that are fully active don’t be afraid to make 2 sets of 15 repetitions.
Again make a dog pose but this time you must bend your arms and lean your body on your elbows. Lift your left foot and while you do this make sure it is fully straight. Then stretch backward and lift your leg as high as you can.
This exercise will strength your buttocks and it will tone your legs. For both of your legs make 1 series of 10 repetitions. In case you are already in good shape make 2 alternating sets of 15-20 repetitions.
Female push-ups are a very good exercise for strengthening all the muscles on your chest. Start by holding your lower body on your knees and lifting one of your legs in the air. Your upper body must rely on your hands which should be shoulder width. Then start bending your knees and move your body to the floor.
Beginners should start with 2 sets of 5 repetitions. Those more advance should make at least 2 sets of 10-15 repetitions.