Best exercises for women at home

Best exercises for women which can be done home to make her body fit.

1 lunge

So say buh-bye to that fitness plateau and get started with this round-up of lunges!

Every day for 30 days do 100 lunges and as many switch lunges as you can. To keep this challenge interesting and well balanced, here's a break down: 30 ForwardLunges (15 each leg) 20 Right Side Lunges.Squats and lunges both use glutes, quads and hamstrings. However, a single leg exercise, such as lunge, activates more the gluteus medius muscle for stabilization on one leg. Leaning forward in a lunge means more work for glutes and hamstrings. ... Squatting to parallel uses mostly quads.Squats & Lunges to Lose Weight Off Thighs & Hips. Squats and lunges aren't always fun, but they are very effective for reshaping your legs and hips. ... Keeping your caloric intake low, in conjunction with squats and lunges, can help you lose weight in your lower body.

2 Plank

Strengthening your entire core is not only crucial for sculpting a flat stomach, but these muscles also provide support for the entire body in everyday movements, reduce back pain, and improve posture. Plus, planks burn more calories than sit-ups or crunches because they recruit muscles in the legs, arms, and rear too.Planking is an excellent way of challenging your entire body because doing themevery day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on aday-to-day basis will ensure that you burn more energy even when sedentary.The solution is, not to increase the number of sets, but to pick an exercise that you can hold for at least 10-15 secs. Plank with the knees down on the floor, or plank on an inclined surface should work. So, for example, do 6 sets of 8 secs, or 5 sets of 10 secs of kneeling plank.

3 Burpees

Burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to50% more fat than moderate exercising. ... So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.I thought that if I did this 10-minute workout every day, it'd be a quick way to get in a little extra much-needed cardio, build my endurance, get stronger, and burn some bonus calories. So I committed to 100 burpees a day for two weeks.According to Just-Health.net if you weigh 155 lbs and do burpees nonstop for one hour you can burn more than 563 calories. To make it simpler, let's say that for one-minute basic burpees done correctly, you can burn an average of 10 calories.

4 Jump rope

For athletes, the jump rope develops foot speed, coordination, endurance and challenges the cardiovascular system to work harder and burn more calories. For fat loss, jumping rope is a low-impact exercise that helps you lose fat all over your body.Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work yourjump rope exercise into three 10-minute rounds and you're looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.Skipping Rope Doesn't Skip Workout. ... Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you'll burn for a given activity, based on your weight and the duration of exercise.To lose 1 pound of fat a week, you can jump rope for 20 minutes to burn 200 or more calories, depending on your starting weight, and reduce your daily calorie intake by 300 calories

5 Push up

If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as  many pushups as they can. But below, you'll find three easy ways to make this exercise instantly more interesting. And whether you can do 50 pushups, or just one, there's a routine for you Although push-ups are touted as an effective and convenient upper-body exercise, they don't work all the muscles in the upper body. Push-ups target the pressing muscles of the torso: the chest, shoulders and triceps. They do not target the back and biceps, which are the pulling muscles.

Thanks for reading this content. I hope the above information helps.