Following an exercise regimen or a workout routine can be very challenging, especially for women who have a lot of things on their plates. But aside from the busy and occupied schedules, finding time to do a workout is generally difficult. For some reason, many people find it a tedious and strenuous task.
It’s true that some workouts and exercises are difficult to do. Others may even involve the use of equipment and fitness accessories, which only adds to the overall challenge of following a workout plan. Luckily, though, there are amazing workout routines and programs that do not require equipment and other accessories. And in the comfort of your own home, these routines can be properly executed.
If you are looking for this kinds of exercises and workout routines, then you’ve come to the right place. Here are some of the best and amazing no-equipment workout routines that every woman can do at home. It is also worth noting that most online weight loss classes and programs today feature these exercises in their platforms as they are very effective and convenient:
- Bodyweight Squat
Squats are great exercises that can help you strengthen your glutes and quads. While there are different variations that you can do for this routine, bodyweight squat is the most beneficial of all as it also targets your core, hips, back, hamstrings, and calves.
All you need to do is to stand with your feet shoulder-width apart. Raise your arms forward and hold your palms together. Slowly, bend your knees while keeping back straight and core engaged. Shift the force on your core instead of your knees. Once you’ve reached your lowest stance, return to your starting position and start all over again.
Do this for 20 to 30 counts.
- Couch Climbers
Couch climbers are very similar to mountain climbers routine. The only difference is that you will need a chair or a couch to do the workout. This exercise, when done properly, will strengthen your core, upper body, and hips.
The first thing that you need to do is to pull yourself up from the chair or couch. Make sure that your arms and hands are in line with your shoulders. Engage your core, then straighten your back and legs. It’s like doing a plank with the couch as your base support.
Once you’ve positioned yourself with the chair or couch, proceed with the climbing steps as if you are trying to climb up a wall. Repeat the climbing steps for both sides within 30 seconds. Repeat cycle twice or thrice with rests in between.
- Frogger Plank
Frogger plank is a variation of both plank and frogger routines. This exercise will strengthen your core, upper and lower back, and hips. It will also improve your shoulders and tone your arms.
You will need to start in a planking position. Ensure that your back is straight, along with your legs. Also, make sure that your core is engaged. Once in the position, start with your right leg. Raise it sideways and bend your right knee to the right as if it’s reaching your right side of the body.
Return to plank and do the same steps for the left side. Do this for 30 seconds and repeat twice or thrice with a quick rest in each interval.
- Jumping Jack
Jumping Jack is considered a warm-up exercise that can provide significant benefits to your body. Aside from stretching and preparing your body for a great workout, it also serves as a quick cardio.
Many attested that doing 20 to 30 jumping jacks daily have improved their overall fitness and figure. Also, many people claimed that this warm-up exercise enables them to lose weight effectively.
There are many variations of jumping jacks. And whatever you choose to include in your workout routine, it will work fine.
- Leg Raise
Leg raise is another exercise that requires no equipment. You can even do this in the comfort of your own bed, especially when you need a good wake-up alarm or call.
All you need to do is to lie flatly on the ground. Make sure that your core is engaged as your shoulder blades are resting next to each other. Slowly, raise your legs together. Ensure that your hips and core will be the ones that will control each raise. Once the gravity works its functions on your legs, pull it back to the ground and start all over again.
Do this for 20 to 30 counts. Repeat twice or thrice with resting periods in each interval.
Criss-cross is similar to the bicycle routine. It is a great type of exercise for your core and abs. While it’s quite difficult and challenging, this only means that you need more of it. And the more you improve in doing the routine, it only goes to show that your core is becoming a lot stronger.
Start by lying flatly on the ground. Place your hand under your head with your elbows sticking on the sides. Engage your core as you bend your knee while it reaches your upper body. Slowly, move your right knee to the left side of your body as your left elbow tries to reach your right knee.
Repeat steps for the other side and continue as you execute a perfect criss-cross routine. You may do this for two to three cycles having 20 to 30 seconds in each cycle.
- Side Plank
Side plank is a great variation of the standard plank. While it will also strengthen your core, it targets more of the side parts of your torso.
You may start doing side planks by positioning yourself in a standard plank. Gradually, shift the force on your right arms and palm, then pull your left side up as you raise your left arm towards the ceiling. Ensure that your core is engaged and your back is straightened.
Stay in this position for 20 to 30 seconds. Repeat twice or thrice.
Start Working Out Today
You can be healthy and fit even if you don’t enroll yourself in gym memberships and clubs. All you need to do is to start planning your routines and execute them well inside your home. You can even do some of it in your bedroom or your garden. As long as you have enough space to move around, you can effectively perform a workout program that will benefit you and your lifestyle.