When practical life takes over, doing home fitness exercises for a woman quickly becomes a necessity. Designed to strengthen our body, these strength training exercises for women to do at home are perhaps the perfect solution for us!
We don’t have to spend hours at the gym to improve our physical condition. Three hours a week of home fitness exercises are enough to reap the rewards of our efforts. We will be physically stronger and sharper; thanks to a fitness program for house women, we will develop better daily habits, improving our health and morale. Strength training for women at home also means having less joint pain, having stronger knees and a back while being more sheathed. Women tend to shy away from strength training at home, wrongly, for fear of gaining too much muscle.
Weightlifting exercises for women at home
The benefits
- Weight loss: our bodies burn calories more efficiently as we gain lean mass and lose fat (muscles consume more energy). Combined with a healthy diet, home fitness exercises allow women to avoid muscle loss.
- Stronger bones: a house-building bodybuilding program also improves musculoskeletal health, because our bone density increases when we lift loads, which prevents calcium loss and therefore the fragility often associated with osteoporosis, which appears with age.
- Better health: a fitness program for house women can help us control potentially serious health problems like cholesterol, high blood pressure, obesity, heart problems and diabetes.
- Sleep: studies have revealed that bodybuilding at home enhance the quality of sleep because it helps us fall asleep faster and deeper.
- More energy: our body continues to burn calories beyond the weight training session. an average, participants burn 500 more calories per day by doing just 11 minutes of daily weight training.
The best exercises at home
To work your whole body, I cut the exercises at home by large muscle groups: lower body, abdominals, and upper body.
Home exercises for the lower body
The exercises to tone and refine the legs are often the most requested by women! Here are, in my opinion, the best exercises to do at home to reach your goals faster:
Bodyweight squat
The squat is simply THE best exercise to refine your thighs and build your glutes. This exercise can be done easily at home, without equipment, simply with your body weight.
To carry it out correctly, be sure to observe the following instructions:
- Place your feet shoulder-width apart, with your toes slightly outward.
- During the descent, pull your glutes back as if you wanted to sit on a chair.
- Keep your shoulders pulled back, and bring out your chest.
- Keep a natural arch and never round your lower back.
- You should make sure that your knees do not extend beyond your tiptoes for the duration of the exercise.
- Descend until your thigh and shin form a 90 ° angle.
- Control the movement, especially during the descent so as not to traumatize the joints.
If you follow these instructions correctly, you should not experience knee pain.
Side slits
The side slits, another variant of the front slits, allow you to effectively muscle the inner thighs. During the movement, try to keep your back as straight as possible.
Rear leg stretched
The back stretched leg allows you to target the work exclusively on the buttocks. However, it is an isolation exercise and not a basic exercise like the squat.
It is an excellent exercise at the end of the session to build the gluteal muscles.
Back slots + Kick
A formidable variant with the front slits, the rear slits chained with a Kick allow to tone the muscles of the lower body, but also improve your sheathing. This exercise is rather reserved for sports people.
During the entire execution of the movement, it is important to keep a good alignment
The chair
The chair is an isometric exercise, i.e. a muscle contraction without movement. It is a type of complementary effort that allows you to work muscles differently to tone and firm them.
The execution of the movement is extremely simple: just press your back against a wall at an angle of 90 ° at the knees, and remember to keep the shoulder blades glued against the wall.
To avoid helping yourself with your arms, put your hands out in front of you! Also remember not to bend your knees inward while keeping a shoulder width apart.
The Squat Jump
The Squat Jump is an excellent variant of the classic Bodyweight Squat. It allows you to work on your tone, your explosiveness and your sheathing.
The execution instructions are the same as for the classic squat, except that you must give maximum speed for the ascent in order to perform a jump.
Attention, the reception must be checked to avoid injuries!
The Squat Jump is reserved for a slightly more “sporty” audience. If you are starting the sport, wait a bit before you can do this exercise, especially if you are significantly overweight…
The Step-up on chair
The Step-up on a chair is particularly interesting for building your lower body, your glutes and working your cardiovascular system.
Remember to keep your back straight for the duration of the exercise to make the effort only with the legs and avoid injuries.
High Knees or Skipping
Skipping is a formidable exercise at home to tone your lower body and work on your endurance. It is very important to stay gainer throughout the duration of the exercise to maintain good efficiency.
Consider having a good rhythm between your lower body and your upper body to keep your balance.
The objective is to give maximum speed, while keeping a good execution of the movement. If you are a beginner, prioritize quality over speed first.
Home exercises for the upper body
Here is selection of the best exercises at home without equipment (or simply with 2 bottles of water or a chair) for the upper body.
Pumps on the knees
The knee pumps work the pectorals, shoulders and triceps.
During the movement, remember to keep the blow relatively close to the body. The further you move your knees, the more difficult the movement will be. If you feel like it, don’t hesitate to stretch your legs.
Pyramid + Pumps
This exercise is a variant of the classic push-ups. It is a complete exercise which allows you to exercise a lot more abdominal muscles. It is rather reserved for sports people with already some experience.
The spread out on the ground
This exercise is simply done with two bottles of water, or two small dumbbells.
Lying on the ground, extend your arms vertically while keeping a very slight flexion at the elbows. Lower your arms horizontally, controlling the movement, then return to the initial position, always keeping the same angle at the elbows.
The spreads allow you to target the work on the chest muscles.
Superman
The superman exercise is a very complete exercise which allows you to work all of the back muscles as well as the glutes. Like the chair, it is an isometric exercise that will work the deep muscles that keep the trunk in place.
It is ideal for avoiding low back pain and eliminating back pain!
Squat + military press
The Squat + developed military is a very complete exercise which makes it possible to work a large number of muscle, including the legs and the shoulders.
The execution instructions are the same as for the classic squat, except that the end of the movement will be marked by a military bench press with two bottles of water or dumbbells.
Lateral + frontal elevations
This exercise strengthens the front and side deltoids.
The execution of the movement is very simple; you just have to be careful not to help yourself by making a pendulum movement with the body. Do not fully extend your arms but allow a very slight flexion at the elbows.
Double curl
During the movement, remember to keep your elbows glued to your body.
Triceps floor extensions
Floor extensions are excellent for firming up the back of the arms and triceps. Lying on the ground, raise your arms vertically. Lower the bottles to forehead level without moving your elbows (very important), then return to the initial position.
Chair Dips
Chair dips are among the most effective exercises for building the back of the arms. During the movement, your body must always be close to the seat so as not to cause pain in the shoulder joints.
The further the feet are from the chair, the more difficult the exercise will be. If you are a beginner, do not hesitate to bend your legs.
Training session with exercises at home
For home training, I generally recommend HIIT: High Intensity Interval Training.
The HIIT is a high intensity project work that can work both your muscle building and your cardiovascular system over relatively short sessions!
Here is an example of a HIIT 30 ″ / 30 ″ session for beginners with 8 exercises to do at home:
- squatting
- Leg Raise
- Knee pumps
- Superman
- Hip Thrust
- Crunch
- Lateral + frontal elevations
- Heel buttons
The work therefore consists of linking 30 seconds of exercises with 30 seconds of rest for each of the exercises. This corresponds to one round.
Perform 4 rounds with 3 minutes of recovery between each round.
To obtain good results, it is of course important to set up a training program adapted to your objectives and your level.
