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

SIMPLE HOME EXERCISES FOR WOMEN (beginners) - THAT WILL TRANSFORM YOUR FULL BODY - For Age Group 40 to 60 Years.

If you have been trying to live a healthier lifestyle or want to start exercise but do not know where or how to start , then this blog is for you .

The  most important thing is firstly making sure that your diet is in check. So, if you want to get fit you have to start with your diet. Once your diet is in order, the next step is to perfect your workout routine.

Being fit is no easy task. It takes determination, motivation, willpower & resilience. One of the hardest parts of living & maintaining a healthy lifestyle is taking that first step and getting started. Once you cross that hurdle, you have accomplished some thing that most people do not have the willpower or determination to do. Once you start, the results start coming in. When you start seeing results, it is almost impossible to quit.

In today's blog I will suggest 6 very simple but very effective home exercises for women that will transform your body in just 8-12 weeks, these 6 exercises are perfect for any beginner who is looking to make a positive change to their lifestyle. This routine will consume maximum 15-20 minutes from your whole day's activity, if done consistently & with correct form & technique, a perfect form in doing these exercises will also prevent you from injury. But always remember, every exercise routine has to be paired with good balanced diet for best result. This exercise routine is for women in the age group 40 to 60 years. Even women in their 20's & 30's can do this simple routine. If you find these exercises or any of the exercises initially difficult then may go for lower sets &/or lower reps, you can increase as you progress.

Proper Pre-workout WARM-UP & Post-workout COOL DOWN is a must for any routine.

1) PLANK : 3 sets x 30 seconds / set. As you progress gradually work to way up.

this is a core exercise which strengthens your abdominal area, shoulders & back. It is one of the most important exercises you can do because it strengthens your core & helps with posture. It also helps to reduce or prevent back pain & improves your balance. A strong core will improve your overall performance and help with the overall daily tasks. By working out your core, you strengthen your entire body and also protect your body from undue injury.The plank also helps to strengthen and develop your abs.

2) PUSH-UPS : 3 sets x 8-10 reps / set.

The push-ups are one of the oldest and most important exercises in the book. They work as a full body exercise and build strength in your forearms, chest , shoulders, back, abs & legs.They also engage your core & increase your strength. This is a compound exercise, which means that it targets multiple muscles at the same time. 

3) SQUAT : 3 sets x 8-10 reps /set. As you improve you can progress into adding weight to your squat.

This is another compound movement which effectively works multiple muscles in your body. It is one of the essential exercises to strengthen your core, your legs ( quadriceps , hamstrings, calves & glutes ), hips and your back. Squats are a staple exercise for increasing your lower body strength. They also stimulate muscle growth, strengthen your joints  & even improve your balance. Squats also engage your core and lower back while improving your posture at the same time.

4) BIRD DOG : 3 sets x 6-8 reps / set.

This is like a plank, the bird dog works your core as well as your lower back & helps to improve your overall balance. The bird dog will also strengthen your back, especially your lumber spine. It is beneficial in strengthening your core and your stabilizer muscles. This exercise also works out the gluteus maximus muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder. 

5) GLUTE BRIDGE : 3 sets x 6-8 reps /set.

The glute bridge is an exercise which primarily targets your glutes, but it also targets your hips and is a key exercise in preventing lower back pain.Not only does this exercise tone and work out the glute muscles, but it also works out your core as well as hamstrings and adductors. 

6) 3 step "V" SIT-UPS : 3 sets x each step 6-8 reps / set.

Sit-ups when done , work on a variety of different muscles. Not only are your abs fighting for their life, your chest, neck, lower-back & lower-legs are also put to the test.

REST: 

# Between Sets = 15-20 seconds.

# Between Exercises = 30-40 seconds.

Keep on sipping plain water during rest periods to keep your body hydrated.

During rest periods between sets & exercises sit in VAJRASANA posture (Thunderbolt or Diamond Posture) & do slow & deep inhalation through your nose & slow exhalation through your mouth. This Yoga posture strengthens your back,legs, pelvic muscles & stretches your Knee, ankle & hip. This asana helps in digestion, & helps relieve constipation.

Remember that a healthy body and great overall physique take months and even years of determination and hard work to achieve. Give yourself a head start by trying these exercises for 8-12 weeks and see how your strength & your body improve. Once that is done, you are ready to take the next step in your fitness journey.

You should always make sure that you receive professional medical advice from your doctor before starting out any new exercise regimen. In addition to this, you should incorporate healthy eating into your lifestyle. A good exercise regimen and diet will help improve your overall mental and physical health. Remember , consistency is the KEY ! You wont see results right away, but if you maintain a consistent workout routine combined with healthy eating, you will start notice gradual changes in your physique as well as your overall health.

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

For SIMPLE HOME EXERCISES FOR WOMEN (beginners) demo video: please click on the link provided below 👇:

https://youtu.be/1CW-NeIxNXM

FOR WOMEN OVER 50 - BASIC BELLY EXERCISES - HOW TO GET A FLAT STOMACH -12 MINUTE AB ROUTINE (With Demo Video).

                                                                  

FOR WOMEN OVER 50 - BASIC BELLY EXERCISES - HOW TO GET A FLAT STOMACH -12 MINUTE AB ROUTINE.

Today will learn how to get a FLAT STOMACH with just 12 minute daily routine for women over 50. As you get older, your body changes, making it unrealistic to do the same exercises & activities that you used to . Our bodies do not work like they used to, so we need to begin to train differently. These easy core exercises for women nearing or over 50 that you will learn today will help you get a better looking midsection. But this has to be paired with a good balanced diet. 

Though these Ab exercises are designed for over 50, but can be very well done even by women in their 30's & 40's. 

AB EXERCISES - FOR WOMEN OVER 50 :

Sit in Vajrasana (yoga posture) with your back comfortably erect for couple of minutes (this ASANA  is also known as Thunderbolt or Diamond Pose),  do deep inhalation & exhalation through your nose , fully concentrating on your breath & mentally preparing yourself for the routine to follow.

1) Extension Plank - also known as RKC PLANK (Russian Kettlebell Club)- this form of plank create more tension than standard planks. Here you are squeezing your QUADS, ABS, GLUTES, BACK & FOREARMS creating more tension in your body, its 5-10 times more effective than your regular planks. It tightens your waist line because it works on your muscles underneath your Abs.

Duration = 3 sets @ 30 seconds / set = 90 secs.

2) Knee Slide Crunches - Normal crunches may give you a hard time on your Neck or Lower Back when people sometime get sloppy, with not getting much benefit to core activation , where as this exercise really continuously focuses on your abs creating a contraction & tension throughout this exercise, its a slow control movement. 

Duration = 3 sets @ 10 reps / set = 30 reps.

3) Foot Touch & Flutter - Amazing exercise as it gets to work on some of our Transverse Abdonimis , ie the muscles underneath your abs, this pulls back the ab muscles resulting in tightened waist line. Also works on your Hip flexes.

Duration = 3 sets @ 10 reps / set = 30 reps.

4) Ball Twist - This is very important for CORE training . We not only should work on the crunching movement but also should work on our twisting movement , because the function of our abs is not only to flex and extend our spine , but also to rotate, where our obliques work.

Duration =  3 sets @ 10 reps / set = 30 reps.

5) Superwomen - Its a wrong thinking that core training is just working for the front side , actually your core also consists of all the muscles that support from the back side, for a healthy & strengthening of  your core you should work the spinal extensors.

Duration = 3 sets @ 10 reps / set. = 30 reps.

6) Cat-Cow Pose ( Marjariasana ) - This is basically a cool down Yoga  routine . This increases the flexibility of our spine , relaxes your abs & back muscles for which you did all the above exercises. This keeps your back healthy , mobility is very essential for the spine , specially when you are in your 50's , 60's and beyond.

Duration = 1 set x 10-15 reps. 

Again, Sit in Vajrasana (yoga posture) for about 3-5 minutes, do deep inhalation & exhalation through your nose , fully concentrating on your breath & relax your body.

Rest between Sets = 15-20 seconds.

Rest between Exercises = 30-40 seconds.

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

Please note that , I am not suggesting to do only these exercises, but you should try to incorporate these exercises in your normal exercise routine . Its better if you can do this routine daily , if not then do at least 3-4 days in a week. If  you have any concerns about your health, you should consult your Doctor before starting this routine.

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

For BASIC BELLY EXERCISES demo video please click on the link provided below :

https://youtu.be/3tMYpmMa3ZU