4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME - No Equipment - (With Demo Video).

4  SIMPLE  EXERCISES  FOR  WOMEN  TO  TONE  FULL  BODY  AT  HOME - No Equipment.

In today's Blog we will learn about Four very SIMPLE  & BASIC EXERCISES , 3 of these exercises are with two variations each for better results to shape your body at home, that too with no equipment. These exercises can be done by women in the age group 30 - 60 years. These exercises have been designed to reduce fat & tone up most of the vital muscles of the body that shapes your body.  This routine need to be done at least on 4 days of a week, if not daily. If doing 4 days in a week then it is advisable to do on every alternate days , with a rest day in between, like : Exercise on  Monday, Wednesday, Friday & Sunday. Then Again on next Tuesday, Thursday, Saturday & Monday. 

Beginners  & those above 50 years of age must start this routine very slowly with less number of  sets or reps per exercise , they should first buildup their strength, stamina & endurance then go for increased reps. No physical exercise acts as instant miracle on your body , you need to have patience , commitment & dedication for results to show up. Every exercise has to be paired with good balanced diet for a positive effect on your body.

FOUR EXERCISES :

1) Squats :

(a) Normal Squats : 2 sets x 10 reps / set.

(b) Isometric Squats : 2 sets x 9 reps /set.

If you want a perfect butt & nice tonned legs, squats can be the best workout. Squats are one of the best basic lower body exercises that target gluteus maximus which is the largest muscle in the lower body. It also tones up legs, hips, thighs, calves & even the core and gives a good shape. 

In  Isometric Squats , in each set  you do 3 normal squats , then 3 times hold your squat in midway for 10 seconds then come up & then again do 3 normal squats. This is an excellent method of squat to reduce fat from your thighs  & hips fast .

2) Planks : 

(a) Normal Plank : 3 sets x 30 secs / set.

(b) Knee to Elbow Plank : 3 sets x 10 reps / leg /set.

The plank is one of the best & effective exercises for a flat toned stomach because it works on all the muscles in your core area. It helps to develop strength in the core, shoulders, arms & glutes .

In Knee to Elbow Plank , with the plank position you are to bring your right knee towards your right elbow and back & then bring your left knee towards your left elbow and back & go on doing alternately.

3) Squat Jumps : 3 sets x 10 reps / set.

Squat jumps are ideal if you want well shaped thighs and legs. They build your leg muscle, burn more fat & tone your back side, abs & entire body. They also tone your calves, glutes, hamstrings, core and quadriceps.

4) Push-ups : 

(a) Wall Push-ups : 3 sets x 15 reps / set.

(b) Knee down Push-ups : 3 sets x 10 reps / set.

Push-up is great for your upper body shaping. It is a great muscle toning exercise for the arms, chest, triceps & the front of your shoulders. It strengthens your chest for a more firm & shaped breast, firm & tone your arms and stabilize abdominal muscles. Your legs and buttocks will also grow strong and leaner.

REST between sets = 20 seconds.

REST between exercises = 40 seconds.

Sip plain water during rest periods to keep your body hydrated.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME"  Demo Video - please click on the link provided below 👇:

https://youtu.be/Aypd-lycNfo