Exercise Routine To Do at Home – For Women!

Get in shape without going to the gym! Currently, it is very easy to be able to tone the body from home thanks to the fact that there are a large number of sports routines that can be carried out in any room that has a minimum of space to be able to carry out the movements without any problem. To be able to do the exercises, it will be enough for you to get some dumbbells or weights and, also, with a mat to cushion the blows and not hurt your back or knees.

In this article, we are going to propose an exercise routine for women to do at home because we know that girls do not look for the same things as men when it comes to playing sports. Keep reading and you will discover some of the best exercises to burn fat and tone your body so that it looks more muscular and in optimal conditions.

You will need to:
2 dumbbells
1 mat

Table Of Content

1. home workout routine for women
2. Exercises at home to strengthen the legs
3. home workout routine for arms
4. Strengthen the abdomen at home

Home workout routine for women

To be able to do an exercise routine to do at home designed for women, it is important that we remember how important it is to be constant in sports practice. In other words, playing sports is not something that we should do in a timely manner, but rather it has to be a habitual habit in our day-to-day life that will take care of our health both inside and out.

It is for this reason that, below, we are going to propose a weekly training routine that is designed so that you can exercise at home in a practical and simple way. Remember that, for your body to benefit from training, it is important to train at least 3 days a week, although the optimal thing is to do it 4 or 5 days.

Weekly home workout routine for women

Here you have a weekly routine of exercises designed for women and that can be done at home in a very simple way:

Monday: We will train the muscles of the legs and abdomen.
Tuesday: We will train the muscles of the arms and also the abdomen.
Wednesday: Rest day, essential to regain strength and our muscles can be in perfect condition again.
Thursday: We will focus on working the muscles of the legs and arms.
Friday: We will train all muscle groups, that is, legs, arms and abdomen.
Saturday: Rest day.
Sunday: Rest day.

Rest days are vitally important to avoid over-training and increase the risk of injury or muscle pain. In addition to toning exercises, it is essential that you complement this bodybuilding routine with cardiovascular exercises that activate your muscles and help you lose calories, such as doing Zumba at home, starting with a session of steps at home or going out to run for 20 or 30 minutes around your house.

Exercises at home to strengthen the legs

We start with the home workout routine by focusing on three exercises that will target different leg muscles: the thighs (quadriceps), calves, abductors, glutes, and hips. With these exercises, you will be able to tone the entire lower body and, thus, eliminate accumulated fat and show off a stronger and slimmer body.

Squats for the quads

One of the best exercises you can do at home to strengthen your legs is squats. To perform this exercise you must follow these steps:

  1. Stand up straight on the mat and keep your arms hanging next to your body.
  2. Slightly separate your legs and support yourself well with the soles of your feet on the ground
  3. Go slowly lowering your butt towards the ground by making force with your legs. If you lose stability, you can stretch your arms forward, at shoulder height.
  4. Go down as far as you can and, when you have reached the limit, hold for 5 seconds and then go up little by little.

Repeat this exercise in 3 sets of 15 repetitions each to work your muscles well. Over time, you will be able to hold weight in your hands to make it more difficult for you to perform this exercise and, thus, work this area of ​​the body more.

Elevate feet for calves

We are now going to work on the area of ​​the twins to eliminate the accumulated fat and achieve better-defined muscles. To achieve this, all we have to do is perform a movement that you have surely done at some point: stand on your toes. You must follow these steps to do the exercise correctly:

  1. Stand on the mat with your feet slightly apart
  2. Now, raise your heels staying on your toes
  3. Hold this position for 5 seconds and then return to the starting position

Repeat this movement until you complete 15 repetitions, and then continue until you reach 3 sets. Over time, you will be able to increase in repetitions and/or sessions so that your body continues to work at its best.

Lateral raise to strengthen the hips

In an exercise routine for women, you cannot miss the one that focuses on working and defining the hips since this part of the body is one where saturated fat tends to accumulate more in the female body. Therefore, an ideal exercise to work this area is the following:

  1. Lie on your side on the mat supporting your head with the palm of your hand
  2. Now, you must raise the leg that you have in the upper part as far as you can
  3. When you reach the top, slowly lower your leg and, without resting on it, raise your leg again to strengthen your hip muscles.

You will have to repeat this movement 15 times and, later, we will change legs to work the other area. This exercise ends when you manage to perform 3 sets of 15 repetitions with each leg and, over time, you will be able to put weights on your legs and/or increase the series to put your muscles to work to the maximum.

Raise the leg for the adductors and glutes

The adductors are the muscles on the inner side of the thigh that often tend to lose tone and appear flaccid. For this reason, it is essential that we carry out an exercise specially designed for this area but that, in addition, will also serve to tone the buttocks. You will need to do the following:

  1. Get on your knees on the mat, in the doggy position, trying to keep your back straight at all times and with your hands supported
  2. In this position, you must raise one of the legs creating an angle of 90 degrees with respect to your body
  3. Then, you must slowly lower your leg to, without reaching support, raise it again

With this exercise, you will put both the adductors and the glutes into operation and, therefore, it will be ideal for sculpting your figure. Do 3 sets of 15 with each leg and, little by little, you will notice results.

Home workout routine for arms

We continue with this routine of exercises to do at home for women attacking, now, the muscles that we have in the upper part of the body, that is, the arms, the shoulders and the back. There are different exercises that you can carry out but below we are going to propose these with which you will be able to strengthen all the muscles in this area; that yes: the best thing is that you have some weights or dumbbells to be able to better develop the muscular work.

bicep exercises to do at home

To work the biceps muscles, it will be enough for us to perform a very simple but very effective exercise that will help you tone this area. You will need to do the following:

  1. Stand upright on the mat and hold a dumbbell or barbell in each hand. You can choose the weight yourself according to your physical strength.
  2. To do the exercise you simply have to raise your forearm and bring the weight closer to chest height without taking your elbow off your body.
  3. When you reach the top you will have to slowly lower your arm until you reach the starting position and, without resting, raise your arm again to exercise the bicep

Start by doing a set of 15 on one arm, then do another set with the other arm. The exercise ends when you have completed 3 sets of 15 repetitions with each arm.

Strengthen shoulders and back

We continue with this exercise routine for women talking about one that is ideal for toning the shoulders and strengthening the back. To do this you must follow these steps:

  1. Sit in a chair trying to keep your back completely straight.
  2. In each hand you must hold a dumbbell or weight and have your arms fully stretched
  3. Then, you should raise your arms to chest height and then bring them up to your head, stretching them as much as possible.
  4. Then, you must lower your arms following the same steps and repeat the movement again

You should perform 3 series of 15 and, little by little, increase the weight to better exercise the muscle.

Triceps exercise at home

The triceps are the muscles that we have on the back of the biceps and, in the case of women, it is an area where saturated fat also tends to accumulate. To tone this area you can do exercises like the one shown below:

  1. Stand on the mat and hold a weight with both hands
  2. In this position, you should raise your arms above your head stretching them as much as you can
  3. Then, you will have to lower your forearm ensuring that the weight stays on your neck

At the beginning, with 3 series of 15 you will have enough, later, you can increase to exercise the muscle more.

Strengthen the abdomen at home

Although it is true that there are many exercises to strengthen the abdomen, the truth is that we are going to propose one that works all the muscles with the same exercise and that, in addition, also exercises other parts of the body such as the buttocks, the legs or the arms. We are talking about the plank or table exercise and it is a form of static gymnastics that focuses on toning various parts of the body, especially the abdomen.

In this way, in a single exercise, you will be able to activate all the muscles in this area and, thus, you will avoid having to do an exercise for each muscle part: lower, upper and flanks. With the plank exercise, you will all work on the same exercise. But, to do it effectively, you must last 5 minutes in this position, statically. At first, it will be difficult for you, so we recommend that you start by holding 30 seconds and, over time, increase it.

To do this exercise, you simply have to lie on your stomach on the mat, supporting yourself with your forearms. In this position, raise your body and hold the weight only with the balls of your feet and forearms. Stay parallel to the ground and hold for at least 30 seconds; You should increase the time of the exercise until you reach 5 minutes.

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