The majority of people may see a woman who stays at home as leading a relaxed and spoiled life, but in reality it’s often a chore-laden struggle where there is never enough time to get anything done. In the midst of all this chaos though it’s still important to find the time to properly work out and exercise; after all, few things are as important when it comes to maintaining your good health.
Unfortunately, many find themselves quite limited in terms of time, space and equipment… but the moment for despair still hasn’t come for there are plenty of workout routines for women at home that are designed to circumvent those specific problems. Though there are dozens, if not hundreds of such routines to choose from, what follows is a look at two of the best ones to help you get started on the road to a healthier you.
Workout Routines for Women at Home: The Lower Body Burn
As you might expect, this workout focuses primarily on your lower body, which basically means it’s for your legs and gluteus muscles. It’s recommended that you go through it at least two times per week, but if you can squeeze it in three to four times, that would be even better. Anyhow, here are the steps to the routine:
1) The routine begins with lying leg raises . They are quite easy to perform as you simply need to lie down on your side and slowly raise the top leg as high as you can while keeping it completely straight. You can place your hand in front of your chest for support should you find it necessary. Start with 10 reps on each side and work your way up from there.
2) Following that, you will perform the clamshell since you’re already in position for it. This time, while lying down on your side bend your knees at an angle of forty-five degrees, stack your legs, and while keeping your feet together raise the top one as high as you can without ever letting your heels go apart. Once again, begin with 10 reps on each side and increase that number if you don’t feel challenged enough.
3) After that comes the hip raise . While lying down flat with your back to the floor, bend your knees at an angle of 45 degrees, squeeze your gluteus muscles and carefully elevate your hips from the ground using only your core and lower body muscles until your back forms a straight line. Keep the position for a few seconds, and then slowly go back down, making for one rep. Do it ten times for starters and then more as it gets easier.
4) The last exercise in this short little routine is the cross-body mountain climber . Starting from the push-up position, tighten your abs and slowly bring the right knee to the opposite shoulder, back to the original position and then switch legs. Once again, ten reps is a good place to start and improve from.
Workout Routines for Women at Home: The 5-Minute Circuit
Workout routines for women at home thankfully tend to acknowledge that time is a sparse commodity meaning that you really need to make the most of what little training room you have, and this 5-minute circuit should prove itself up to the task.Begin by doing it two to three times per week, and only increase the frequency if you really feel the need to increase the challenge. Without further ado, here is how it works:
1) Take up a wide stance, slightly bend your knees and lean forward a bit. Then, start moving your feet up and down in very tiny and rapid steps. Do this for thirty seconds. Get used to this exercise, because you will be repeating it in-between each step.
2) Once you’re warm, take up the lunge position, then jump, throw your arms forward and land with the opposite leg in front. After thirty seconds of that, repeat the first exercise again.
3) For the next step you’ll want to stand wide once again, one foot in front of the other (almost like the lunge position) and have your toes pointed at an angle of forty-five degrees to one side of your body. With the arm opposite to the front leg reach for the ceiling in the direction your feet are pointing. Then, pivot to the other side (now the other leg is the front one) and switch up the reaching arm at the same time. After 30 seconds, repeat exercise 1.
4) Next, you’ll gather your legs together, and while standing bounce from side to side, as if jumping over a line. After 30 seconds, you guessed it, do the first exercise again.
5) This next part is rather simple as you’ll be doing squats as fast as you can for thirty seconds before engaging in the rapid steps exercise again.
6) Finally, thirty seconds of hopscotch are in order. To do this exercise stand on one leg, hop twice, put both of your feet down, hop once, stand on the other leg, hop twice, and repeat for the full duration of the exercise as fast as you can.