Exercise routine to do at home

To be able to do an exercise routine to do at home designed for women, it is important that we remember how important it is to be constant in sports. In other words, doing sports is not something that we should do on a specific basis, but rather it has to be a common habit in our day-to-day life that will take care of our health both inside and out.

It is for this reason that, below, we are going to propose a weekly training routine that is designed so that you can exercise at home in a practical and simple way. Remember that, for your body to benefit from training, it is important to do at least 3 days a week of training, although, the optimal thing is to do it 4 or 5 days.

Weekly Home Exercise Routine for Women

Here is a weekly exercise routine designed for women and that can be done at home in a very simple way:

Rest days are vitally important to avoid overtraining and increase the risk of injury or muscle pain. In addition to toning exercises, it is essential that you complement this bodybuilding routine with cardiovascular exercises that activate your muscles and help you lose calories, such as do zumba at home, start with a session of steps at home or go out to do running for 20 or 30 minutes around your house.

We start with the home workout routine by focusing on three exercises that will target different leg muscles: the thighs (quads), calves, abductors, glutes, and hips. With these exercises you can tone the entire lower body and thus eliminate accumulated fat and show off a stronger and leaner body.

Squats for the quadriceps

One of the best exercises you can do at home to strengthen the legs are squats. To perform this exercise you must follow the following steps:

1. Get up straight on the mat and keep your arms hanging next to your body.
2. Spread your legs slightly and support yourself well with the soles of your feet on the ground
3. Slowly lower your butt to the ground using your legs. If you lose stability, you can stretch your arms forward at shoulder height.
4. Go as low as you can and, when you have reached the limit, hold for 5 seconds and then go up little by little.

Repeat this exercise on 3 sets of 15 reps each one in order to work the muscles well. After time, you will be able to hold weight in your hands to make it more difficult for you to perform this exercise and, thus, to work this area of ​​the body more.

Elevate feet for calves

We are now going to work the area of ​​the twins to eliminate accumulated fat and achieve better defined muscles. To achieve this, it will be enough for us to make a movement that you have surely made at some time: stand on tiptoe. You must follow these steps to do the exercise correctly:

1. Stand on the mat with your feet slightly apart
2. Now raise your heels by standing on your toes
3. Hold this position for 5 seconds and then return to the starting position

Repeat this movement for 15 reps, and then continue until you reach 3 sets. Over time, you will be able to increase in repetitions and / or sessions so that your body continues to work at its maximum.

Side raise to strengthen the hips

In a exercise routine for women The one that focuses on working and defining the hips cannot be absent since this part of the body is one where saturated fat tends to accumulate the most in the female body. Therefore, an ideal exercise to work this area is the following:

1. Lie on your side on the mat supporting your head with the palm of your hand
2. Now, you will have to raise the leg that you have in the upper part to the maximum that you can
3. When you reach the top, slowly lower your leg and, without supporting it, raise your leg again to strengthen the hip muscles

You will have to repeat this movement 15 times and, later, we will change legs to work the other area. This exercise ends when you manage to perform 3 sets of 15 repetitions with each leg and, over time, you will be able to put weights on your legs and / or increase the series to put your muscles to work to the maximum.

Raise the leg for the adductors and glutes

The adductors are the muscles of the inner thigh and that, frequently, they tend to lose tone and appear flabby. For this reason, it is essential that we carry out an exercise specially designed for this area but which, in addition, will also help us tone the buttocks. You will need to do the following:

1. Get on your knees on the mat, in the doggy position, trying to keep your back straight at all times and with your hands supported
2. In this position, you will have to raise one of the legs creating a 90 degree angle regarding your body
3. Then, you should slowly lower your leg to raise it again without supporting yourself.

With this exercise, put both the adductors and the buttocks into operation and, therefore, it will be ideal for sculpting your figure. Makes 3 sets of 15 with each leg and, little by little, you will notice results.

In this other oneHOWTO article we discover a complete exercise routine to define legs.

We continue with this routine of exercises to do at home for women attacking, now, the muscles that we have in the upper body of the body, that is, the arms, shoulders and back. There are different exercises that you can carry out but then we are going to propose these with which you will be able to strengthen all the muscles in this area; yes: the best thing is that you have some weights or dumbbells to be able to better develop muscular work.

Bicep exercises to do at home

To work the biceps muscles, it will be enough to perform a very simple exercise but the sea of ​​cash that will help you tone this area. You will need to do the following:

1. Stand on the mat and hold a dumbbell or weight in each hand. You can choose the weight yourself according to your physical strength.
2. To do the exercise, you will simply have to raise your forearm and bring the weight closer to chest height without detaching your elbow from your body.
3. When you get to the top you will have to slowly lower your arm to the starting position and, without resting, raise your arm again to exercise your bicep.

Start by doing a set of 15 on one arm, then do another set on the other arm. The exercise ends when you have completed 3 sets of 15 repetitions with each arm.

Strengthen shoulders and back

We continue with this exercise routine for women talking about one that is ideal for toning the shoulders and strengthening the back. To do this, you must follow these steps:

1. Sit in a chair trying to keep your back completely straight
2. In each hand you should hold a dumbbell or weight and have your arms fully stretched
3. Then, you should raise your arms to chest height and then bring them up above your head, stretching them to the maximum
4. Then, you must lower your arms following the same steps and repeat the movement again

You should perform a 3 series of 15 and, little by little, increase the weight to better exercise the muscle.

Exercise for the ticeps at home

The triceps are the muscles that we have on the back side of the biceps and, in the case of women, it is an area where saturated fat also tends to accumulate. To tone this area you can do exercises like the one shown below:

1. Stand on the mat and hold a weight with both hands
2. In this position, you should raise your arms above your head, stretching them as far as possible.
3. Afterwards, you will have to lower your forearm making sure that the weight is on the nape of your neck

At the beginning, with 3 sets of 15 you will have enough, then you can increase it to exercise the muscle more.

In this other oneHOWTO article we will discover different weight exercises to do at home.

While it is true that there are many exercises to strengthen the abdomen, the truth is that in a HOW TO …