Workout At Home - Simple & Easy Exercises

1. Total-Body Workout for Women

• For a quick, total-body workout, pick five of the best exercise moves and do 3 sets of each. Move as fast as possible between moves for maximum calorie burn.
• The next day, do the other five exercises. You can incorporate a few sets of cardio intervals into the total-body training session or do it separately for a longer period of time.

2. Target a Specific Zone

• If you want to strengthen one or two areas, in particular, pick the best exercises that focus on those places and incorporate them into your existing workout routine. Just remember to continue challenging your body by gradually increasing the weight or number of reps as you get stronger—these will only prove to be the best exercises if you're working hard enough!

You may also like>> Fitness tips for our daily routine

Single-Leg Deadlift

“Deadlifts are one of the best exercises for working the back of your body, including your glutes, hamstrings, and back,” says Jacquelyn Brennan, C.S.C.S., a personal trainer and co-founder of Mind fuel Wellness in Chicago. (FYI: That's all part of your very important posterior chain) Plus, since deadlifts work so many muscles at once, they save you a whole lot of time performing single isolation moves. Performing this exercise on one leg also adds a bonus balance challenge.

• Grab a pair of dumbbells and stand on your left foot.
• Keeping core engaged and chest up during the entire movement, lift your right foot behind you and bend your knee so you’re right lower leg is parallel to the floor.
• Bend forward at your hips, and slowly lower your body as far as you can.
• Pause, and then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. 

Do 10 reps per side.

Side Plank

Planks are one of the best exercises for your abs, considering they work your deep inner core muscles (including your transverse abdomens), which helps stabilize your spine and power your workouts say, Brennan. This oblique-targeting variation is a nice way to work core your abs in areas crunches often miss.

• Lie on your left side with your knees straight.
• Prop your upper body up on your left elbow and forearm.
• Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.
• Turn around so that you’re lying on your right side and repeat.

Do two 30-second holds per side (then work up to 45- and 60-second holds as your progress).

Push-Up

A perfect-form push-up challenges the entire body (especially your chest) while burning some calories since it's like a moving plank. This is one of the best exercises because it trains your body in a functional movement pattern, helping improve your performance in other exercises at the gym as well as in daily life.

• Start on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together.
• Keeping hips lifted and core braced the entire time, lower your body until your chest nearly touches the floor and then push yourself back to the starting position.

Do 15 reps.

Step-Ups

This is one of the best exercises for targeting the muscles of your glutes and hamstrings to create stronger legs and tighter booty. Step-ups also target your quadriceps since they require you to straighten your knee against resistance.

• Stand in front of a bench or step and place your left foot firmly on the step.
• Keeping chest up and core engaged the entire time, press your left foot into the step and push your body up until your left leg is straight.
• Lower your body back down until your right foot touches the floor and repeat.
• Keep your weight balanced evenly, not leaning too far forward or too far back.

Do 10 reps per side.

Shoulder Stand

There are so many physical and mental benefits to yoga. Inversion postures are great for relaxation, blood flow, and for a new perspective! This is one of the best exercises for women to add to their workout—but you can also add more chill inversions to other parts of your life. For example, try putting your legs up the wall for 5 minutes every night before bed.

• Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you.
• Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.
• Keep your neck relaxed as you hold the shoulder stand.

Hold for 1 minute (or as long as you're comfortable balancing)

Bridge

Bridges are not only one of the best exercises for a sculpted butt, but they will also help keep your back healthy and pain-free. (FYI: Glute bridges and hip thrusts are not the same thing).

• Lie face-up on the floor with knees bent and your feet flat on the floor.
• Raise hips so your body forms a straight line from your shoulders to your knees.
• Pause in the up position, and then lower your body back to the starting position.

Do 20 reps.

Second Position Pliés

Your lower body—and we mean you're entire lower body—loves pliés. They're one of the best exercises for women because, "they work all of the larger muscles in the lower half of the body, making them incredibly efficient and effective at both building muscle and burning calories," says Brennan. Turning your toes out during this move means that the squat motion will sculpt the inner thighs as well as tone the gluteus minimus (side of your butt).

• Stand with feet wider than shoulder-width apart, toes turned out slightly.
• Lower your body down by bending your knees, till your thighs, are parallel with the floor. Bring arms overhead and shoulders down and back.
• Pause, and then slowly push yourself back up to the starting position.

Do 15 reps.

HIIT Intervals

High-intensity interval training (HIIT) is one of the best workouts for women because it burns more calories in the shorter amount of time compared to long, slow endurance exercise. Try incorporating it into your workout routine twice a week on alternate days.

Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) or choose a bodyweight HIIT move:

• 3 minutes at 50 percent of your maximum effort
• 20 seconds at 75 percent of your maximum effort
• 10 seconds at your absolute maximum effort

Do 10 reps of the circuit.

Fitness Tips For Our Daily Routine

Fitness Tips For Our Daily Routine

Introduction

Work hard and stay healthy is a key point of today’s busy schedule of all human beings either teenagers, adults or senior citizen. Leading a lifestyle which includes good health is a combination of factors like exercise and eating right.

Going for a 9am to a 6pm job is pretty normal for a lot of working adults. But to feel like always sitting in the car, at your desk, or in front of the TV or Desktop is not a key point for good health. Many people wish that they could get a sculpted body by consuming junk food and watching TV the whole day, but this is not going to work at all. 

There may be chances that you do not have time to go for the gym every day but just a few changes to your daily routine and lifestyle habits can make a huge difference. If you are wishing to start your journey towards the fitness here are some fitness tips that you must follow in your daily lifestyle.

Exercise Daily

Do some physical activity every day of your life. It is important to make the proper circulation of the blood and every part of the body. We know better than exercise strengthens body and mind, but do you the fact that workout done in morning can improve mental performance for up to 10 hours.

Do exercise daily in the morning

Morning exercise stimulates your metabolism so that you burn calories in a large amount throughout the day. Your everyday exercise must include jogging, walking, and some weight training.

Wakeup and Drink Water

The best thing you can do to start your every day is that drink at least a glass of water in an empty stomach. This will hydrate you and make it easier to get rid of harmful toxins that may accumulate in your body. 

Consume more water

Drinking water acts as the brain fuel and it helps your body to take maximum nutrients from the food. And for the better result add a slice of lemon to a glass of water. As you have a habit of brushing teeth since your childhood makes a habit more of drinking a glass of water to start your day.

Eat the right food and keep track of calories intake

Keeping track of the calories intake throughout the day will be helpful in planning out your physical exercising. You may be in wonder how bodybuilders and celebrities maintain their body, so this is the reason take in more healthy calories than the average person. 

Add calorie food in your diet

It is easy to ignore the muffins and your favorite junk food when you are meeting your workout targets. Having an apple instead of candy will help you to fit. Include protein and minerals in your food instead of carbohydrate.

Sit Less, Move More

If you want an easy and low-impact way to burn your calories and keep your body fit, then find time to take a walk. Here are some ways to sit less

Sit less, move more

• Use a stand-up desk work
• Stand up or walk when you are talking on the phone
• Use the stairs instead of the elevator
• Stand up and stretch for 1 or 2 minutes every hour
• Walk to deliver the message to your boss or colleagues in order to use some app

Take a Good Sleep

Managing a regular sleeping habit also keeps the body strong and fit. Your metabolism gets off from the track when you did not take enough sleep.

Take a good sleep

When you do not take a proper sleep change in the hormones ghrelin and leptin occurs which increase appetite and a slower metabolism.

An important key to being healthy and fit is to set goals and stay motivated. If you stay positive you will be able to achieve fitness that you always wanted.

More Related Searches: fitness tips of the day, daily routine for healthy body and mind, fitness tips for men, healthy daily routine for students, fitness tips for girl, healthy schedule daily, quick fitness tips, 100 fitness tips.