Exercise Routines For Women At Home

March 13, 2012 by  
Filed under Featured, Workout Routines for Women

Best Exercise Routines For Women At Home

Exercise routines for women have become an integral part of their lifestyles. With lesser time for oneself and sedentary lifestyles, exercise routines for women at home hold a high significance.

Those women who do not wish to spend a lot on the gym charges; they can easily follow exercise routines for weight loss at home. Exercise routines for women without equipment are also available for those who can’t afford the gym equipment. There are various exercise workout routines for women and it is just up to the women to choose the best fit for them.

Even the women have tight schedules now and they are constantly struggling to maintain a balance between the work and home. And yet some of them aspire to follow one or the other exercise routine at home. But they may still need to buy some inexpensive equipment to carry out these exercise routines at home. The equipment would include a bath towel, a small (soccer-sized) ball, a furniture-free area at home, a desk chair, some good dance music and a glass of water.

Exercise Routines For Women At HomeExercise routines for women at home provide the best chance to maintain their working regime along with their physical fitness. Before starting the actual workout, a four-minute warm-up is a must. Running in place or walking briskly around the house provides a sufficient warm-up before the exercise routine.

Few of the exercise routines for women are:-

  • Ab twist: While sitting on the floor and towel underneath you, and feet shoulder-width apart, hold the ball with both hands and arms extended in front of you. Lie back, tucking in with tight abdominals at all times. Stop at halfway to the floor and twist to the left and try to reach toward the floor with the ball. Slowly twist over to the right side while holding for a beat followed by normal breathing and concentrating on contracting abdominal muscles.

  • Push-up: Push-ups are an important part of the exercise routines for women at home. Place the towel under the knees for support and kneel on the towel in such a position that the torso is at a 45-degree incline. Position the hands slightly wider than shoulder-width and with fingers spread, lower yourself (until the torso remains two inches off the floor) while inhaling and abdominals tucked. Now gradually press up to the starting position.

  • Hamstring curl: You need to lie flat on stomach with ball placed between ankles. Let the head rest on crossed arms. Lift the knees off the floor as high as possible, keep the ball squeezed and the legs straight. Now the knees should be bent until the feet point toward the ceiling. Remember to exhale while curling up and inhale while releasing.

  • Arm Extension: Roll up the towel lengthwise, place one end in the left hand. Straighten the left arm directly over the head. Now grasp the other end of the towel with the right hand reaching behind the back. Let the towel be pulled down gently with the right arm, bending left arm behind the head. Keep inhaling while holding the towel steady. Exhale and bring the left arm to the starting position keeping tension on the towel with right arm. Then repeat on the other side.

 

The above exercise workout routines for women can be done even without any equipment’s, so it’s not necessary that you need something external to do exercise. All you need is motivation and you can follow above mentioned exercise routines for women at home to get fit and look smart.

For attaining the results, the workouts need to be followed very sincerely and the exercise routines for women at home are a blessing for the ones who are unable to manage time from their schedules.

Elliptical Trainer Routines

February 13, 2012 by  
Filed under Featured, Workout Routines for Women

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Elliptical trainer routines are now becoming more popular due to a lot of reasons and the most important of all is its overall effectiveness. A lot of people are enjoying elliptical trainer workout routines because it has a lot of advantages which cannot be found in other types of exercise equipments.

Advantages of elliptical trainer routines

  • Elliptical trainer workouts are actually a combination of a stair climber and the natural and full stride of a treadmill. Treadmills are actually simple but you have to pace yourself the right way.

  • Elliptical machine routines provide you with cardiovascular workouts without affecting your back or your joints. This is a feature which you cannot find in other types of exercise equipments. Elliptical trainer workouts are perfectly safe for those individuals who have problems with their ankles, arthritis or bad knees.

Elliptical Trainer RoutinesFeatures of elliptical trainer routines

    • No back strain can be felt since you are standing upright in a natural position. There’s no need to pull or reach anything, therefore you won’t suffer any back pains compared to other types of exercise equipments.

    • Using the elliptical machine workout programs can give you the option to work your lower body or your upper body only. If you choose not to do the upper body workout then you can make use of the hand rails for comfort and support.

    • Elliptical machines can let you do both backward and forward motion which can let you exercise different muscle groups. These machines can give the most comprehensive workouts for your body providing an excellent overall sculpting and toning.

Using elliptical trainer routines can let you burn more fats. You won’t feel more exertion compared to a treadmill. This is the best way of obtaining great results while sticking to the workout program without feeling any disappointment. Elliptical machine workout routines are suitable for intermediate or advanced users as well as for beginners. You can never outgrow these machines. You have the choice to intensity and try various workout routines in order to meet the level of ability and fitness that you want. These elliptical machines are also safe for pregnant women. Due to the obvious benefits, a lot of people are now purchasing these elliptical machines. These machines are a wise investment for everyone. After purchasing these machines, try to develop elliptical workouts that can help you in toning your body. Your workouts must be able to help you obtain cardiovascular health. Whether you are an intermediate or a beginner on elliptical workouts, it is very important that you must have cool-down and warm-up periods. These periods are very important every time you use these elliptical machines. You can allocate five minutes for warm up as well as five minutes for cooling down and make them in a steady and slow pace. This can help you in loosening your muscles. You can do your workout for at least 3 to 5 times a week. You can also use your elliptical trainer routines every other day so that your muscles can rest on the days in between.

Workout Routines For Women at Home to Lose Weight

October 1, 2011 by  
Filed under Workout Routines for Women

workout routines for women
Workout Routines for Women

Workout Routines for Women at Home to Lose Weight Quickly

Looking for good, effective workout routines for women at home to lose weight? Weight loss is a constant struggle for most of the people. People try out various ways to shed the extra pounds from their bodies. They try various diet plans and many exercise/ workout regimes, but all in vain. Most of the workout routines are outdated. Neither these plans help the women to lose weight, nor do they help them in getting the slim, feminine physique.There are plenty of workout routines for women at home to lose weight but all those lead to muscular and masculine bodies. But obviously, women prefer slender and thin bodies.

Women may train at a gym or at home depending on their schedules. While there are almost all equipment and facilities available at a good gym, but for the women who prefer exercising at home must buy some inexpensive equipment. A small (soccer-sized) ball, a bath towel, a desk chair, an area free of furniture, some good dance music and a tall glass of water are some of those things that would be required to train at home.

Workout Routines For Women at Home Exercises

It should be remembered that a four-minute warm-up is required before starting workout routines for women. Running in place or walking briskly around the house will help the heart-rate go up.

  • Ab twist: This is one of the most effective workout routines for womenat home to lose weight. While sitting on the floor and towel underneath you, and feet shoulder-width apart, hold the ball with both hands and arms extended in front of you. Slowly lie back, tucking in with tight abdominals at all times. Stopping at halfway to the floor and twisting to the left, you need to reach toward the floor with the ball. Slowly twist over to the right side while holding for a beat followed by normal breathing and concentrating on contracting abdominal muscles.
  • Back pull: This is highly effective among the top workout routines for women. With the towel rolled lengthwise, one end should be grasped in either hand. Then the towel needs to be raised over head with arms extended. Inhale, and then start bending the towel behind your head, exhaling slowly simultaneously. Remember not to tense the neck.
  • Push-up: Place the towel under the knees for support. Kneeling on the towel, find a position so that the torso is at a 45-degree incline. With hands slightly wider than shoulder-width apart and fingers spread, lower yourself (until torso is two inches off the floor) while inhaling and abdominals tucked. Hold, and gradually press up to the starting position.
  • Dance-break: A four-minute dance break is required which will not only boost your confidence but also help you burn some calories. You might dance through one song or two. Drink some water.
  • Heel-walk: Sit in the rolling chair with shoulders back and abs tucked. The task here is to move forward by digging heels into the floor. This should be continued for 2 minutes. It is a hard exercise, so a glass of water is recommended after completing 2 minutes.
  • Bridge: Lie on the floor with knees bent, feet flat on the floor and hands at sides. After inhaling, the bottom and lower back should be raised off the floor while exhaling. After holding for one count, release gradually without letting the bottom touch the floor until all 12 repetitions are completed.
  • Hamstring curl: Lie flat on stomach with ball between ankles and head resting on crossed arms. Then the knees need to be lifted off the floor as high as possible, while still squeezing the ball and keeping the legs as straight as possible. Now slowly bend the knees until the feet point toward the ceiling. Exhale while curling up and inhale while releasing.
  • Arm Extension: With towel rolled up lengthwise, one end should be placed in the left hand. Left arm should then be straightened directly over the head. Now grasp the other end of the towel with the right hand reaching behind the back. Gently pull down the towel with right arm, bending left arm behind the head. Inhale while holding the towel steady. Exhale and bring the left arm to the starting position keeping tension on the towel with right arm. Then repeat on the other side.

A sincere workout, just thrice a week, will bring results in less than a month’s time. Of course, a healthy diet needs to be followed as well in addition to maintaining the workout routines for women at home to lose weight plan.

Workout Routines For Women – The 45 Minute Workout Plan

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

Workout routines for women are different than those for men. When it comes to looking fit and sexy women and men have different ways in which to accomplish that. For men it usually comes with the thought of weight training and bulking up, women however are more interested in firming up and looking lean. However, weight training is just as beneficial for women as it is for men. Contrary to the popular belief that women should only workout with light weights this routine is different. Women are free to pick the heaviest weight they can handle.

Workout Routines for Women #1- Super Set Training

Super set training has been used by many body building gurus to build muscle fast in a short amount of time. Super sets however, have been proven to provide great results in women when done the right way. These are good workout routines for women. The following super-set workout plan is a great one for women to start off with.

1A) Dumbbell Squat- 8 reps
1B) Dumbbell Incline Chest Press- 8 reps

2A) Dumbbell Split Squat- 8 reps
2B) Dumbbell Flat Bench Press- 8 reps

3A) Pull ups- 5 reps
3B) Push ups- 8 reps

All of these workout routines for women should be done with medium to heavy weight. The great thing about super-set workouts is that they are fast and fun to do. They are a great way to build lean muscle fast for maximum fat loss.

Workout Routines for Women #2- Interval Training

Interval training is a great way for women to build stamina and target belly fat. This is one of the best workout routines for women because they will shape and define your legs and carve out a nice looking flat stomach. Intervals are easier when done on a treadmill because you are able to monitor your time and speed. An example of an interval would be running at a moderately fast pace for 45 seconds then slowing down to a jog or walk for 90 seconds. For a good interval session each workout must have 6 intervals. This is the minimum requirement for a good fat burning cardio session.

Super-sets and intervals each take about 20 minutes to complete. If you decide to do them back to back then you are looking at a 45 minute workout. Combining these two workout routines for women is so powerful that you only need to do them 3 days a week to get amazing results. If you are in a hurry you can also do super-sets one day and intervals on another for a total of six days at 20 minutes per workout.

Workout Routines for Women–The Final Word

So if you are looking for time efficient workouts for women then visit our Quick Home Workouts blog where we offer reviews of the best women workouts.

Workout Routines for Women to Lose Weight and Tone Up the Muscles

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

There are some major differences between gym workouts for men and workout routines for women due to the physical differences between the two sexes. This is why what mostly works for men might not be best for women. The gym workout routine is usually made in a way that helps lose tummy fat, tone up muscles without making the woman look like a body builder. At the same time it should give her that sexy appearance that she craves. Men’s needs are mostly different.

Workout Routines for Women–Things to Consider

There are a couple of things that one should keep in mind when deciding on the best workout routines for women. First of all, where will the workout take place? Will it be in a gym, or at home? Next is the question on how to start the routine in order to get the most of it. Then finally, how much time should a woman actually spend on her daily exercises? It is also important to ask oneself what the main aspects that one should focus on for the routine schedule are.

The Best Schedules for Workout Routines for Women

There are three main schedules in workout routines for women that are worth looking into in order to help women lose the weight in those flabby areas of their bodies and get their stomachs and breasts firm again:

  • The first schedule should tone up all the body muscles and this is a particularly useful routine for beginners or women who have hardly any time for practice. This basically consists of doing the routine 5 days, meaning the first 3 days are about lifting weights and the last 2 on cardio exercises.
  • The second schedule is done more on a steady pace which will help the lower and upper body parts get the proper workout and help the person lose weight faster.
  • Finally the third among the workout routines for women helps one lose weight from specific areas. This is basically about lifting weights for 5 days and doing cardio for the next 2 days.

Other Schools of Thought Regarding Workout Routines for Women

However if you don’t want to spend that much time on these workout routines for women, or you might not have the time to do them at this fast pace, you can do a much simpler routine. All you need is 7 minutes of your time per day, no more.

To learn more about the 7 minutes workout routines for women that will help your body get firm again while at the same time help you lose that extra fat from your stomach, visit http://ltone.com.

Workout Routines For Women with the Kettlebell

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

Workout routines for women are great with the kettlebell. Women love Kettlebell’s because they do a great job of targeting trouble spots important to women: hips, thighs, and butt. Almost every single Kettlebell movement adequately targets these muscle groups.

Workout Routines for Women–The Kettlebell

But women need to be careful not to overwork these muscle groups. I don’t believe in spot reduction, and when your body burns fat, it burns fat all over your body. If you have significant levels of bodyfat in these areas, make sure you combine your kettlebell workout routines for women with a sound diet.

How Does the Kettlebell Help with Workout Routines for Women?

So what are effective Kettlebell Workout Routines for Women? Well, just as I don’t believe in spot reduction, I don’t believe that you need a dramatically different program for women. For any goal that you have you want to simply modify a basic workout to include movements that target your trouble spots.

For example, here is one of the basic Kettlebell workout routines for women:

  • Kettlebell Row, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Swing, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Overhead Press, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Front Squat, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Chest Press, 2 sets of 5 repetitions, 60 seconds rest

There are a few simple modifications we can make to this workout to make it one of the more effective workout routines for women:

  1. Place all lower body movements in the beginning
  2. Add one more lower body movement into the mix
  3. Increase overall volume (sets and reps) of lower body movements

More Ways the Kettlebell Can Be Used in Workout Routines for Women

Now, if there is another part of your body you wish to work on, say triceps, then you can certainly add more volume to overhead and chest presses – two great kettlebell tricep movements.

In addition, you can add in tricep pullover or extensions.

As you progress with your training and become more experienced, you will be able modify any workout to suit your needs.

One of the best Kettlebell programs I’ve come across is Kettlebell Revolution. You can learn more about this powerful training program on my blog, ShahTraining.com.

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