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  • Top Home Exercises to Try for Improving Your Fitness Levels

    11 min read

    Fitness is a journey, not a destination, and it doesn't always require a trip to the gym. For many women juggling multiple roles, finding time to hit the gym can be a challenge.
    Home workouts provide a flexible and convenient alternative. They can be tailored to fit into your schedule, regardless of how hectic it might be with little, or no equipment needed.
    The benefits? they're immense - from saving time and money to offering privacy and comfort in your own space.

    Read on to discover some easy exercises to try at home. These exercises can work well for women of all ages and body types. However, it is best to consult your healthcare provider before taking up any of them, especially if you have underlying conditions.

    Home Workouts

    Home Exercises

    Light Warm Up
    Start with light aerobic activity to get your blood flowing and loosen up your muscles. You can pick a 3-minute walk, spot running or skipping rope session. Alternatively, choose jumping jacks or dynamic stretches such as leg swings, arm circles, and torso twists. Do them for 3-5 minutes.


    You can also choose any other warm-up exercise, such as the ones shown in this video by Austin Pasco, the youth football development manager for NFL's New Orleans Saints.
    Dynamic Warm Up Drills

    Push Ups

    Begin by positioning yourself face down on the floor, hands aligned with your shoulders, and feet together. As you brace your core, elevate your body off the ground by extending your arms, keeping your body in a straight line from head to heels.
    This is your starting position.

    Aim for a set of 10-15 reps, focusing on keeping your body straight and avoiding any sagging at the hips.

    Triceps Dips

    To do dips correctly, start by sitting on the edge of a stable chair or bench. Place your hands beside your hips, fingers pointing forward, off the bench, with your legs extended in front of you.
    Lower your body by bending your elbows until they form a 90-degree angle. Then push back up to the starting position, fully extending your arms.

    Repeat for 8-12 reps. Ensure your shoulders are down and back to engage the correct muscles.

    Military Press

    • Start by standing with your feet shoulder-width apart. Lift your arms to shoulder height, elbows bent and palms facing forward, as if you were mimicking the position of holding weights. You can use dumbbells or household items such as identical water bottles for extra impact.
    • Engage your core muscles to provide stability to your torso. Now extend your arms upwards, pushing them above your head. Be cautious to extend fully yet avoid locking your elbows at the top. Ensure your arms are in line with your ears at the highest point of the movement. This mimics the pressing action and engages the shoulder muscles effectively.
    • Hold the position briefly at the top, keeping your back straight and avoiding any arching, which might cause strain. Then, slowly lower your arms back down to the shoulder height. This movement downwards should be controlled and deliberate.
    Complete 8-10 repetitions of this motion.
    This exercise can effectively work your shoulder muscles, upper back, and triceps.
    The focus should be on maintaining a controlled motion and a stable posture throughout the exercise.

    Squats

    Begin by standing with your feet slightly wider than hip-width apart, toes pointing outward at an angle. Extend your arms straight out in front of you for balance. Keeping your spine in a neutral position and your chest lifted, start to push your hips back as though you're about to sit in a chair.
    As you lower your body, ensure your knees are aligned with your toes and don't extend past them. Lower yourself down until your thighs are parallel to the floor, or as close to parallel as you can comfortably get. Your weight should be in your heels, and your knees should remain in line with your feet throughout the movement.
    Once you've reached the bottom of your squat, drive through your heels, engaging your glutes and thighs to return to the starting position.
    This completes one rep. Aim to maintain a smooth, controlled motion throughout the exercise, focusing on keeping your form correct.
    Squats are a simple and effective exercise that can be performed anywhere. They offer a wide range of benefits such as improved posture, stronger bones, improve balance and strength.
    The best leggings for exercise are those with mild compression, material that reduces chafing, moisture management, and soft fabric breathable fabric.

    Wall Sit

    Start by standing with your back facing a wall. Place your feet about two feet away from the wall, hip-width apart. Lean back so that your back is flat against the wall. Gradually slide down the wall by bending your knees and moving into a seated position. Your thighs should be parallel to the floor, creating a 90-degree angle at the knees.
    Make sure your knees are directly above your ankles and your back is pressed firmly against the wall. Extend your arms out in front of you for balance or place them on your thighs.
    Hold this position for 30 seconds. Then, slowly slide back up the wall to return to the starting position.

    Plank

    • Start on a mat in all-fours potion, ensuring your knees are aligned under your hips and your wrists are directly beneath your shoulders.
    • Engage your core muscles as you lift your knees off the mat, extending your legs behind you. Your body should now be in one straight line from your head down to your heels.
    Yoga Mats
    • Be mindful to keep your hips neither too high nor too low, maintaining a level and straight posture.
    • Your gaze should be down at the mat to keep your neck in a neutral position.
    • Focus on keeping your abs engaged throughout the exercise.
    • Hold this position for 30 seconds, or as long as you can manage while maintaining proper form.

    Planks are a fantastic way to engage and strengthen your core muscles, obliques, and lower back. This core strength provides better posture, improved stability and reduced risk of back pain.
    Planks work more than just your core. They also target your shoulders, arms, glutes, and legs, contributing to overall strength and muscle definition.
    Exercises releases endorphins, which have mood-boosting and stress-reducing effects. Planks can be a quick and effective way to destress and feel better.

    Superman

    For this exercise begin by lying face down on your mat with your arms extended forward, mimicking the stance of a superhero in flight. Your legs should be straight behind you, and your neck in a neutral position, aligned with your spine.

    As you inhale, engage your core and glute muscles, lifting your arms, chest, and legs off the mat.

    Your body should form a gentle, upward curve. Ensure your limbs remain straight and your head is kept in line with your spine, avoiding any strain on the neck. Hold this elevated position for a few seconds, focusing on engagement of your lower back and glutes. Exhale as you gently lower your limbs and chest back to the mat, returning to your starting position.

    This exercise is excellent for strengthening the muscles in the lower back, glutes, and hamstrings, enhancing overall core stability and posture. Avoid this exercise if you have lower back problems or weak abdominal muscles.

    Conclusion

    These brief bouts of physical activity can cumulatively contribute to your overall health and fitness. For those looking to enhance their workout routine, incorporating weights or resistance bands into exercises like squats, planks, or pushups can add an extra level of challenge and effectiveness.
    Furthermore, variety is the spice of life when it comes to exercise. Don't hesitate to mix and match these exercises with other activities you enjoy, such as running, cycling, swimming or any sport that keeps you moving and brings you joy.
    This approach not only helps in keeping your workouts diverse and engaging but also ensure a more holistic approach to fitness, catering to both physical and mental well-being.

    After all, your fitness journey is unique to you, and finding what works best for your lifestyle and preferences is key to maintaining a consistent and enjoyable fitness routine.
    Thanks to our contributors!
    New Orleans Saints Without Cable: Can You Watch Football Online? Cheapest Options - HotDog
    Triceps Exercises: https://youtu.be/ojDkjzv1OZA?si=oPjdI0bCjw-A8yzr
    Superman exercise tutorial: https://youtu.be/z6PJMT2y8GQ?si=6nWeKK3MNeN6gH-Z
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