It’s almost impossible to squeeze time in for fitness into an already hectic schedule nowadays and working out for even 20 minutes a day seems like a huge task! Trust me we completely understand you BUT it is now possible to squeeze in a workout routine into your daily hectic routine with a little bit of effort here and there!
What if we tell you that we have carefully curated a workout routine especially for your hectic lifestyle which will not drain you and tire you out but give you that confidence boost and so many health benefits that exercising usually comes with?
Yes, this article will tell you all you need to know about working out at home and how to do it!
BEST EXERCISES FOR WOMEN TO DO AT HOME!
The amount of time you invest will not matter if you do your workouts wrong, again choose quality over quantity. If you are going to spend 20-30 minutes of your day exercising it is essential for you to know how to invest it first or you will end up doing everything wrong and that would be a waste of time, we don’t want that and this is your guide to everything you need to know about exercising at home!
If you want to make the most of it, we recommend doing compound exercises that target more than one muscle at a time and avail all the benefits of working out effectively and efficiently.
1. START WITH SQUATS TO PRESS
This is a great exercise for a full-body impact workout, and you should start here.
You will be exercising your lower body with squats and upper body while on the press and your core will be utilized for the overall movement of your body.
HOW TO DO IT?
- Stand up with both your feet apart and at a hip distance.
- Take a dumbbell and hold it at your shoulders with both your palms facing inward
- Start sitting down in a squatting position and slowly start lifting the dumbbell overhead when you start standing up again.
- You need to complete a total of 12 reps of this exercise
2. ROTATING PLANKS
One of the most important muscles in your body is your CORE MUSCLE GROUP, and to train it is absolutely necessary! Your core supports all of your body movement and strengthens it, and by exercising your core you are not just focusing there, you are also involving your back, glute, quad and so many more muscles!
HOW TO DO IT?
- Start with a straight arm plank and your body should resemble a straight line from your head to your feet!
- While you are beginning to exercise keep your body in front of a mirror to make sure you have the right posture
- Tighten your glutes and abs to hold your body into position.
- Reach your elbow upwards towards the sky, and slowly start twisting your upper body back.
- Keep your eyes in the same direction and hold this position for 2-4 seconds.
- Repeat the same for the other side.
3.Go forward with double crunches
This workout will target your lower abs and your back will stay on the floor throughout the workout. This is an exercise you can do at home without any effort other than the physical effort you will put in!
HOW TO DO IT?
- Lie flat on the floor with your back and legs straight
- Place your hands behind your head and place your elbows widely behind your head
- Start pressing your lower back into the floor and involve your core in the workout.
- Start by lifting your neck and upper body off the ground and bringing your knees to your chest
- Don’t rest your knees or head on the floor and start with 10 reps
4. Flutter kicking your way through the workout!
This can be a real sweat breaker for you- engaging your entire body can be a bit more intense and you will be sweating by the end of this- so grab your water bottles and let’s go!
HOW TO DO IT?
- Lie down on your back, and start stretching your legs to the fullest.
- Take your hands and place them under your hips.
- Start pressing your lower back to involve your core- into the floor.
- Lift your legs above the ground and start kicking your feet up one at a time!
- You have to complete a minimum of 20-25 kicks on both sides.
BENEFITS OF WORKING OUT AT HOME (AGAIN)!
There are a lot of benefits of working out home and working out in general and we expect you have already heard this a thousand times before!
But here we have listed practical benefits that are centered around you! So that you get that extra dose of motivation to pick your body up and start working out!
-
Improved Sleep
Working out for even 20-30 minutes a day can tire you out endlessly especially if you are in the initial stages and have just started working out, your body will need rest and you will sleep more soundly.
If you have unhealthy sleeping habits or bad sleep hygiene, working out can turn out to be very beneficial for you!
To understand sleep hygiene read our blog on Sleep hygiene: 9 ways you can improve yours now and fast!
2. controls weight
This is an obvious one but working out will help you maintain your body and monitor your weight closely. If you struggle with a fast or slow metabolism, working out can be very advantageous for you.
You can control, monitor and balance your weight and achieve an even-toned physique (if you are consistent!).
3. Improves your mood swings!
Exercising has been known to counter anxiety and depression and give you a confidence boost! By working out regularly you will see improvements in your dull and gloomy mood swings and start feeling more positive and happier every day!
Exercising regularly will establish a routine and a pattern for your mind and body, and will prevent your thoughts from straying towards negative emotions. If you feel like you have no purpose and that you are slipping away from everyone, you should start by exercising daily and slowly you will start feeling more composed and confident!
4. better focus
Working out also improves your ability to focus exponentially! Research shows that working out even once a day can help you focus better so if you are someone who spaces out a lot or can’t focus easily on the task at hand working out regularly will help you a lot in that segment of your life!