Most people think of weight lifting and strength training as something that men do in order to bulk up. However, women can also benefit greatly from strength training exercises. Not only can it help to tone your body, but it can also help improve your overall health and fitness level. And, while there are tons of different exercises you could do, we’ve compiled a list of our 7 favorites that are especially beneficial for women. Here are the 7 best strength training exercises for women at home:
Squats
Squats are a versatile exercise that can be used to build strength and muscle, improve flexibility, and increase endurance. For beginners, squats can be performed with no equipment at all. Simply stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the ground. To make the exercise more challenging, you can hold a dumbbell in each hand, or place a barbell across your shoulders. As you become more experienced, you can add additional weight or perform more difficult variations of the squat, such as jump squats or one-legged squats. No matter your fitness level, squats are an excellent way to achieve your fitness goals.
Lunges
Lunges are a great way to tone your legs and butt, and they can be done anywhere, anytime. To do a lunge, simply stand with your feet shoulder-width apart and take a large step forward with one leg. Lower your body until your thigh is parallel to the ground and your front knee is at a 90-degree angle. Hold for a moment, then return to the starting position. Repeat with the other leg. You can make lunges even more challenging by holding dumbbells in each hand or by doing walking lunges, which involve stepping forward with one leg and then bringing the other leg up to meet it.
No matter how you do them, lunges are an effective way to improve your lower-body strength and flexibility.
Push-ups
Push-ups are a great way to build upper body strength. They work the chest, shoulders, and triceps muscles, as well as the stabilizing muscles in the core and lower body. To do a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Keep your body in a straight line from head to toe, and lower your chest to the ground. Then push back up to the starting position. You can modify this exercise by doing them on your knees instead of your toes. Push-ups are a great exercise to add to any workout routine.
Planking
Planking is an exercise that involves lying face down on the ground with your arms at your sides and holding yourself up on your toes. While it may look easy, it is actually quite challenging and can provide a number of benefits. For starters, it is an excellent way to strengthen your core muscles. It also can help improve your balance and coordination. Additionally, planking can help to improve your posture and relieve back pain. And finally, it is a great way to boost your energy levels and mood.
So if you are looking for a new and challenging workout, be sure to give planking a try!
Bridge Pose
Bridge pose is a basic yoga pose that can be beneficial for both beginners and experienced yogis alike. The pose helps to open the chest and lungs, improving breathing and circulation. It also strengthens the back, neck, and shoulders, and can help to relieve tension headaches. In addition, the bridge pose helps to tone the abdominal muscles and can improve digestion.
To perform a bridge pose, begin by lying on your back with your knees bent and your feet flat on the ground. Place your arms at your sides with your palms facing down. As you inhale, press into your feet and lift your hips toward the sky. Interlace your fingers beneath you and press your palms into the ground. Hold the pose for five to ten breaths before slowly lowering your hips back to the ground.
A bridge pose is a simple but effective way to stretch and strengthen the body. Give it a try today!
Russian Twists
Russian twists are a type of abdominal exercise that is often used to tone the oblique muscles. This move can be performed with or without weight, and it is typically done for repetitions rather than for time.
To do a Russian twist, start by sitting on the ground with your knees bent and your feet flat on the floor. Place your hands behind your head, and lean back so that your upper body is at a 45-degree angle to the ground. From this position, twist your torso to the right, then to the left, and continue alternating sides for the desired number of reps. Russian twists can be challenging at first, but they become easier with practice. For an added challenge, hold a weight in your hands or try lifting one leg off of the ground while you perform the move.
Leg Raises
Leg raises are a great way to target the lower abdominal muscles. They can be done in a number of ways, including with various pieces of equipment or using just your body weight.
To do a basic leg raise, start by lying on your back with your legs straight and together. Then lift both legs off of the ground and hold them there for five seconds before lowering them back down again. You can also try this move while hanging from a pull-up bar, holding onto dumbbells, or doing it at an incline on an exercise bench. Leg raises are easy to work into any workout routine, so add some variety today!
Conclusion
While some people may dread working out, there are plenty of exercises that can be done from the comfort of your own home with little to no equipment. These simple at-home workouts are not only easy to do, but they target multiple muscle groups and can be modified to fit any fitness level. And the best part is, you don’t need a gym membership or personal trainer to do them! Give these at-home workouts a try next time you’re looking for an effective workout that you can do on your own.
