Regular exercise is key to stress relief and good mental and physical health. Unfortunately, women who have to balance work and family responsibilities often neglect their health. To live a long and healthy life, it is important to start exercising at an early age. Routine exercise can help with health problems and even prevent them. All you need is 20-30 minutes per day to work out. It is possible that you cannot go to the gym or take a walk or jog every day, but don’t worry. You don’t need any equipment to do some basic exercises at home. These are 10 easy exercises that women can do at home to keep fit. You can do it yourself or hire a fitness trainer.
1. Jumping Jacks
This is an excellent exercise to start with. Before you begin any regular exercise, it is important to warm up. Jumping jack increases flexibility and stamina. Stand straight with your hands at your sides and keep your feet together. Jump high, raising your arms up above your head. Keep your feet apart from your sides. Jump quickly and reverse the motion. Jumping jacks can be done for a few minutes to loosen muscles and increase oxygen flow. Jumping jacks are a great way to burn calories and get flexible, toned muscles. Jump jack steps can be modified to make it more fun.
This is a very common and effective home-based exercise. It’s pretty simple to do. Place your hands under your shoulders and get into a plank position. Next, place your hands slightly below your shoulders, extend your legs and lower your body so that your chest touches the ground. Then quickly return to your original position. This exercise strengthens your upper body and is good for your chest, shoulders, and triceps. It can also help strengthen your thighs and abdominal muscles. It can be difficult at first to do more push-ups. Also, you can start with inclined push-ups and knee push-ups at the beginning.
To tone your hips, thighs, and glutes, squats are the best. Squatting can be done in many different ways. Start with the most basic. With your shoulders up, keep your chest high and your feet straight. Now, bend your knees to the side and place your hips forward. Slowly return to your original position. While squatting, ensure that you look straight ahead. You should do it slowly and carefully. You can take a break and then do another set. You should only do a few sets, preferably 2 to 3, with 8 to 10 reps.
4. Single-Leg Stand
Balance on one foot increases the flexibility of the leg muscles. This helps to improve your concentration and focus, which can help you beat anxiety and depression. Start by doing a simple exercise. Start by balancing your entire body on one foot, and then lift the other slightly off the ground. Try to keep it straight and not lean. For a moment, stay in this position. Yoga postures called vrikshasana can be used to calm and relax the central nervous system.
5. Bridge Posture
Place your arms down on your side, and lie flat on your back. Next, place your feet flat on the ground with your knees bent. Keep your feet apart (hip-width). Slowly lift your hips towards the ceiling. Then, return to the original position. Bridge pose can help you relieve lower back pain and fight hypertension.
Your entire body will be working hard when you do plank exercises. This is especially important for your abdominals. Place your elbows and toes on the ground. Your elbows should be bent, just below your shoulders. The body should be straightened while maintaining the desired position.
7. Leg Raise
One of the best exercises for your abdominal area is leg raises. Simply lie down on your back and place your hands behind you. Keep your knees locked and your legs lifted off the ground. Keep your knees locked and hold the position for as long as possible. Then slowly return to the original position.
8. Take a deep breath and hold it.
This one is good to your lungs. This is helpful for people suffering from asthma and menstrual disorders. It is very easy to do. Standing straight, extend your arms out in front of you at the shoulder. Keep your palms in contact with each other. Inhale and spread your arms out, forming a straight line at your shoulder. Exhale and return to your original position. Continue this for approximately 3-5 minutes.
9. Hip Rotation
Place your feet flat on the ground. Slowly, lift one leg and look straight. Then pull it back. Now, raise the other leg and repeat the process. It’s as easy as that. This is a great exercise for strengthening your hip muscles and improving flexibility.
This is a classic exercise to strengthen your abs. Place your feet flat on the ground, with your knees bent. Place your feet apart. Keep your hands at the base of you head, with your elbows out. You can lift your shoulder and head off the ground by using your abs. Then, you can return to the original position with control.
It is never too late for you to do something positive! These simple exercises can help you improve your overall health. Before you start any exercise, consult your doctor if you have existing health problems.
Stay active and eat healthy. These are also great exercises to help get back in shape after pregnancy.