6 Simple Exercises that Women Can Do Anywhere to Stay Fit.
It's important to get enough exercise to maintain a healthy weight, reduce stress, decrease the risk of illness, and boost energy levels. Working out doesn't need to be complicated or strenuous--you can find ways to make fitness work for you no matter what your schedule looks like. The key is finding an activity that is both enjoyable and easy enough for you to do without much planning.
In this blog post, we'll show you how a few simple exercises can help women stay fit, regardless of their location or time constraints.
6 Simple Exercises Women Can Do Anywhere
1. Lying Hamstring Curls
Extend one leg straight out behind you. Lift the other leg off the ground and bend it at a 90-degree angle, bringing your heel toward your butt. Keep your hips on the ground as you bring your heel to meet your butt, then return to starting position. Repeat for 30 seconds. Switch legs and repeat for another 30 seconds.
2. Exercise Ball Side Crunches
Sit on the ball with both feet flat on the ground, holding onto something sturdy or having someone hold up both of your hands. Slowly raise your hips off the ground so that you are resting on just your buttocks, shoulders, and upper back. Carefully lift one hand off of whatever you are holding onto and use it to grab onto the same side of the exercise ball as your hip is resting on (e.g., if your right foot is up, grab the left side of the ball). Bring it back down to keep balanced as you crunch down to touch your elbow or knee to that side of the ball (e.g., if you're touching with your right elbow, try to touch with your left knee). Return to starting position and repeat for 30 seconds before switching sides and repeating for another 30 seconds (for a total of 2 minutes per side).
3. Tall Chair Leg Lifts
Stand in front of a chair that's around two feet tall (a shorter chair may
Exercise For Busy Women
The best type of exercise is the one you actually do. There are countless magazines and books with hundreds of workouts promising to get you fit, but if they're too hard to do or take up too much time, they'll never be effective.
Women--especially moms--are often too busy to work out for hours at a time. Even if you have an hour or two before bed, it's not always enough time to go for a run or spend 45 minutes on the elliptical. But you can't let your schedule stop you from caring for your body--you just need to find small ways to stay active every day.
There are plenty of exercises that are easy enough for any woman to squeeze in her day--whether she's at home, at work, grabbing coffee, or waiting in line at the grocery store. Some simple exercises include:
* Take the stairs instead of using the elevator
* Hold weights while standing inline
* Do squats while watching TV
* Do pushups against a wall * Walk around while talking on the phone
Exercise At Home
Here are six simple exercises that women can do at home.
-Hamstring stretch: Lie on your back with one leg extended and the other tucked beneath you. Bend your knee, grab the ankle of the leg that's extended, and pull towards your chest. Repeat with the other leg.
-Glute bridge: Start in a seated position with knees bent and feet flat on the ground. Lift hips up off the ground until you form a straight line from head to heels. Hold for 10 seconds, release slowly, repeat up to 10 times.
-Hip flexor stretch: Kneel on one knee so that it is directly under your hip and place the other foot out behind you, toes pointing forward. Stretch arms out in front of you or reach them across your body to help deepen the stretch.
-Pigeon pose: From a kneeling position on one knee, extend the other leg out behind her and parallel to her torso while keeping her hips squared and grounded into her mat/floor/bed/etc., then lower herself toward the floor by bending both knees as far as they'll go without losing contact with her hips to the floor--it should look like she's doing a deep lunge but without actually stepping forward (keeps all toes on one side of the mat). Press onto palms or fingertips for balance if needed. Hold for 30 seconds before switching sides; repeat up to 5 times total per side.
-Crunch with a twist:
Easy Workout Tips
for Women
1. Walk as Often as You Can
One of the easiest ways to stay fit is by walking as often as you can. When you're on the go, it's easy to take a walk if your errands take you nearby a park or natural area. It's also possible for those with a longer commute or a hectic schedule to sneak in a little exercise by taking a brisk walk during lunchtime or using the stairs instead of the elevator.
2. Use Your Lunch Break Wisely
We know that most people have about 20 minutes for a lunch break, but many people spend at least half of that time trying to figure out what they want to eat or waiting in line at the cafeteria. Instead of spending this time sitting down, why not take advantage and do some fitness? Have lunch outside instead of inside, find an activity like yoga or Zumba class near your work building (many gyms offer classes), or do some light exercises like arm circles or leg lifts while waiting in line for food--even 10-15 minutes will help!
3. Do Some Easy Yoga at Home
If you're crunched for time, try doing some yoga stretches at home when you get back from work for 5-10 minutes before bedtime. If you don't have much space in your home, try doing downward dog right in front of your coffee table so that your head is directly in front of it--this takes up less space than the full downward dog and gives
Conclusion
Women are busy. Women are on the go. Women always have to balance their time between work, family, relationships, and friends. And that’s not all—many of them are also caring for aging parents or children with special needs.
It’s no wonder that women often find themselves too busy to work out. But don’t worry—there are plenty of simple exercises that women can do anywhere to stay fit.
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