Everyone wants a quick and easy workout in the most efficient way to give them the maximum result. However, the truth is that no matter what the methods are, most of us will still choose to continue searching for an even easier way. The strength training exercises for women at home mentioned here are mostly recommended by various fitness instructors for every woman who wants a simple and quick workout at home. These are one of the simplest ranges of exercises that target the necessary muscle groups in the most efficient way.For a start, you can do these exercises in lesser reps. As you get stronger progressively, increase the repetitions or frequency of the exercises. Your reward will come when you have surpassed the recommended exercises.
Dumbbell Pullover
Target Area: Chest, deltroids, back, triceps and absNumber of Reps: 3 sets of 15 repsRecommended Frequency: Three times a week
Lie on your back with knees bent at shoulder width apart. Hold a dumbbell (around 2 kg) with both hands above your chest, arms straightened with elbows slightly bent. Slowly lower the dumbbell to back of head, arms still straightened, until arms are in line with body. Slowly pull back to starting position.
You can use alternative items e.g. medicine ball, soda bottle, etc as alternatives to a dumbbell as long as the holding posture is symmetrical. Try increasing the weight as you get stronger.
Push-Up
Target Area: Shoulders, upper back, triceps, chest and coreNumber of Reps: 3 sets of 10 repsRecommended Frequency: Twice to three times a week
Position yourself in the same manner as the plank position except that the palms and balls of feet should be on the ground. The starting position begins with arms straightened with shoulders to ankles straightened too. Position of arms should be well under the shoulders.
Lower body until it almost touches the ground. Keep your hips firm, elbows close to body and head in line with back. Straighten arms to complete one rep.
Plank
Target Area: Lower back, obliques, abs and coreNumber of Reps: 15 to 20 seconds for 3 times (Increase time as you get stronger)Recommended Frequency: Three to four times a week
Lie on the floor, face-down position(akin to a push-up position), balance upper body with elbows tucked at the sides and lower arms touching the ground. Fists clenched, wrist facing inwards. Lift body off the ground until 90 degrees formed at the elbows. Make sure your back is straightened and not arched. Muscles from head to toe should be engaged in a firm tone. Keep your eyes on the hands, do not lift or lower the head.
Hold for 15 to 20 seconds before resting for the next lift (repeat 3 times). Limit your rest in-between sets to 60 seconds. Increase your holding time as you get stronger after much progression.
Oblique Crunches
Target Area: Obliques and absNumber of Reps: 3 sets of 20 repsRecommended Frequency: Three to five times a week
Lie down on a flat, comfortable surface (a Yoga Mat is good) on your back. Bend your knees and keep them around 30cm away from your buttocks. Place your hands at the side of your ears with elbows pointing forward.
When you lift your shoulders up, contract your abdominal muscles. Avoid using your hands to pull your neck up. Instead, use your abdominal strength to pull until the elbows touch the abs or your body starts to tremble. As you exhale, twist torso to the left while keeping back as straight as possible. Inhale when you lie down and repeat on the other side to complete a rep.
Bikram Half Moon
Target Area: Chest, Trapezius, deltoids, hips, butt, thighs and coreNumber of Reps: 1 minute for each side for 2 repsRecommended Frequency: Every day
Raise your straightened arms over your head, clasp hands together with loosely interlocking fingers. Inhale and slowly bend your body to the left with hips to the right until you can feel the stretch on your right side. Keep body straight at all times and arms close to the ears.
Hold for a minute and do the same for the other side to complete one rep. Do 2 reps.
Reverse Lunge
Target Area: Hamstrings, glutes and quadsNumber of Reps: 3 sets of 8 – 10 repsRecommended Frequency: Three times a week
Stand straight with feet together and hands on your hips. Take a big step with your right foot to the back while keeping body and hips square to the front. Lower yourself until both legs are bent at 90-degree angles with body still straightened. Use the sole and heel of the left foot to stand, while right foot step up to meet left foot.
Repeat with the other side to complete 1 rep.
Half Squats
Target Area: Quads, hamstrings, glutes, inner & outer thighs and coreNumber of Reps: 3 sets of 15 repsRecommended Frequency: Three times a week
Stand straight with feet (shoulder width) apart. Keep chest lifted and head looking straight ahead. Lower your back, tighten abdominal muscles and shift weight to heels. Push your hips back as though you are going to sit on a chair. Lower yourself until your thighs are parallel or almost parallel to the ground. Keep your feet firm on the ground, avoid knees going past your toes and try keeping your back straight as possible. Extend your arms forward to maintain your balance. Push through the heels to return to starting position.
Glute Bridge
Target Area: Glutes, hamstrings, hip flexors, quads, coreNumber of Reps: 3 sets of 10 – 15 repsRecommended Frequency: Three to four times a week
Lie flat on the ground with your back, knees bent (approximately 30-degree angle)and sole of feet flat on the ground. Place your arms by the side. Raise your pelvis off the ground to form a straight line from shoulders to knees and squeeze your glutes as you do it. Lower your back to the ground.
To increase the intensity, you can try moving your feet closer to your buttocks at the starting point.
A Healthy Diet Goes A Long Way
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