For all the women out there who want to look good and feel fit, here are two fantastic workouts for women. These workout routines have been designed keeping in mind the unique needs of the female body. Both are ideal workouts for women at home without having to go to a gym.
Try these simple workout plans for women and see the difference within weeks as your body feels stronger and your muscles become firmer. Try both of them, and then choose the one you feel most comfortable with.
Workouts for women at home
Here is a simple 7 minute workout routine which you can do any time you’re free. Complete one round and take a break of 60-90 seconds, then do a couple more.
Do this workout for women 2-3 times a week on non-consecutive days.
7 minute workout plan for women
This 7 minute workout plan for women is both easy and fun to do. Doing this workout routine consistently will build up your muscles and leave you feeling fit and flexible. Combine your 7 minute workout routine with the right diet to achieve a slim, fit and supple figure.
1.Over head squat:
These exercises target your core, upper back, and legs.
- Stand with your feet shoulder-width apart and with your toes turned outward.
- Raise your arms above your head shoulder-width apart. To help you keep your arms in position, you can try gripping a rolled up towel.
- Squat as far as you can without letting your knees jut out in front of your toes.
- Repeat 10-15 times.
2.Superman extensions:
These also target your core, lower back, and glutes
- Lie down with your face to the ground and with your arms streched in front of you. Keep your elbows slightly bent.
- Now raise your arms, legs and torso off the floor.
- Hold the position as you bring your arms forward.
- Repeat 10-15 times.
3.Scissor lunges:
This is an exercise routine for the lower body.
- Stand with your feet apart and your hands interlocked behind your head.
- Bring your left foot forward till your right knee almost touches the ground.
- Then jump explosively and make a scissoring motion with both legs in the air.
- Land with your right foot forward and your left knee touching the ground and repeat 3-4 times.
4.Bird /dog:
This workout for women is designed to strengthen your core and lower body
- Stand with your right foot raised a few inches off the ground and behind you, keeping your arms to your sides.
- Now, raise your right leg off the ground and bring your left hand forward in such a way that your leg, hand and body are parallel to the ground.
- Repeat with your left leg and the opposite hand.
- Do this 5-6 times.
5.Mountain climb:
Target muscles: core and upper body
- Form a plank with your body, with hands directly below your shoulders and feet together.
- Bring your left leg forward towards your chest. Keep your stomach pulled in and your back straight.
- Do the same with your right leg. Repeat 20-30 times.
6.Squat thrusts:
These are for your core and leg muscles.
- Stand with feet together and arms to your sides.
- Squat down and place your palms flat to the ground.
- With your palms for support kick your legs backward and land in a plank position.
- Jump back to the squatting pose. Repeat 10-15 times.
7.Pike walk/push-up:
These are workout routines for your core and upper body.
- Bend over till your palms are on the ground in front of your feet.
- Walk your palms forward and come to rest in a plank position.
- Do a push-up.
- With your hands in the same position, walk till you reach the starting pose.
- Repeat 5-6 times
These gym workouts for women may be a bit tough in the beginning, so take it
slow. Take your time getting comfortable with each exercise before you try doing it within the given 7 minute period.
Simple workout plans for women
This is another set of routines that make up a great workout for women. The main idea of this workout routine is that you don’t need any fancy gym equipment to be fit. All you’ll need is your own body and the determination to do what it takes to get the perfect figure.
This is a complete head to toe workout routine. Do this twice to three times a week, with a break of one to two days in between.
Here are 5 simple steps to a strong, sexy and supple body.
The 5 step workout for
women at home
Step 1: Chair Pose Squat
This workout plan for women helps make your upper body, core, and lower body stronger.
- Stand with your feet shoulder-width apart and hands to your side.
- Squat till your thighs are parallel to the ground and it appears as though you are sitting on a chair.
- Go back to the starting pose and repeat 8- 10 times
Step 2: Rock ‘n Roll Core
- Get into the plank position with your forearms flat on the ground.
- Without changing the position of your arms, twist your body to the left.
- Do the same on your right.
- Repeat 8-10 times
Step 3: Front lunges
- Stand with your feet shoulder-width apart and hands to your side.
- Lunge forward with your left foot till your right knee is almost on the ground.
- Repeat it on your right.
- Do this 8-10 times.
Step 4: Push-ups
- Start from a plank position and lower your body till you are just above the ground.
- Raise yourself using only your hands.
- Repeat 8-10 times.
Step 5: Squat and jump
- Stand with feet wide apart and toes pointing out.
- Squat with your thighs parallel to the ground and low enough that you can touch the ground with your hands.
- Now jump up explosively with your arms reaching skyward.
- Repeat 8-10 times.
A good muscle gaining program for men and women alike is Mike Westerdal’s Unlock Your Hip Flexors which offers an effective approach to rapid muscle building. Learn more here, or visit the official website at this link for details:
