Beginner Home Workout Plan for Women
- Push-ups 3 x (if you cannot make it, do it with your knees on the ground)
- Standing bicep curls 3x10
- Standing dumbbell triceps extensions 3x10
- Dumbbell shoulder presses 3x10
- One-arm dumbbell rows 3x10
- Squats with heels elevated 3x10-20
- Lunges 3x15
- Standing calf raises 3x50
- Crunches / sit-ups with leg raises 3x10-25
3 workouts a week; for example, Monday-Wednesday-Friday
In the starting position your body should be straight, your arms stretched in shoulder width, palms on the ground. Your legs are supported by your toes on the ground, of course. Lower your body slowly to the ground and exhale. Keep your body straight. Your head should look forward. The end position is when your chest touches the ground—and it should touch the ground first! Hold on for a second in the lowest position, but don’t let yourself go: do not lie on the ground. Then, push yourself up from this position until your arms are stretched completely. Do not use momentum for the move, only the strength of your muscles. Exhale sharply while pushing up. Repeat as many times as you can, but you should reach 10 repetitions! If you cannot make it, you can make it easier by doing the exercise with your knees on the ground. Doing so, you have to move a much smaller weight.
You will need two dumbbells or a bar for this exercise. Grab the bar. Or, if you are using dumbbells, you should hold them as if they were connected with a bar. Stretch your arms in front of you, using a shoulder-wide grip. Your arms should be stretched as far as your biceps allow, but you do not need to stretch them backwards. Keep your upper arms vertical on both sides of your trunk. Pull the weight up so that your upper arms are not moving, only your forearms. Flex your biceps at the top position. Exhale. Then, lower the weights slowly to the starting position while inhaling. Do 8-15 repetitions depending on the weight and make sure you always flex your biceps in the top position.
You will need a dumbbell for this exercise. What really matters is that your arms and your torso should be vertical. Stretch one arm upwards, holding a dumbbell, keeping the upper arm completely vertical. From this position, lower the dumbbell slowly while inhaling, until it reaches behind the back of your neck. Get it as low as possible without compromising the vertical position of your upper arm; then push the weight upwards using your triceps, while exhaling. (If you are feeling your shoulders, that means the weight is too heavy). Stretch out your arm in the top position as far as you can. Doing so, your triceps will be flexing. Then, repeat. Try to do 10 repetitions (per arm, of course).
Stand in a stable stance or sit down in a stable position, with your back arching backwards. Pick up the dumbbells so that they are at shoulder height; your forearms should be vertical, and as low as your shoulders allow. Starting from this position, push the dumbbells upwards and slightly inwards in a straight line while exhaling, to a height at which you feel your deltoids flexing. Lower the dumbbells slowly to the starting position as far as your shoulders allow. You should feel your shoulders stretching. Take a deep breath while lowering the dumbbells. Hold on for a second in the lowest position; let the muscles stretch, then go on to the next rep. What you need to focus on is the coordination of movement because, in the beginning, the two dumbbells tend to move haphazardly. It is recommended to hold the dumbbells a bit tilted inwards to assist the slightly inward motion. Make sure the dumbbells are not following a curved path, and do not let them move apart either. Do about 10 repetitions.
Kneel on a horizontal surface above ground level with one leg (like you were standing on all fours), while your other foot is on the ground. Grab the dumbbell in the same hand as your foot on the ground and lean on your other hand. Your back should be horizontal and slightly arched. Lower the weight slowly until your lat is stretched completely. Make sure your back is not bent. Pull up the weight from this position without using any momentum. You should not concentrate on your arm but on the movement of your lat. Do 10 repetitions.
This is the basic exercise for developing your lower body. Plus, it also works the glutes, which is high on the ladies’ list of priorities. (However, neither this nor other glute exercise will ever burn the fat off.) Stand in a narrow stance, with your toes pointing outwards. You should experiment to find the correct width for yourself. You should not even try this with your legs parallel (with your thighs and shins in line). It would be a brutal shearing stress for the knees, plus it would not allow you to squat deep enough: most people are too inflexible, so trying to squat this way, their trunks will most likely tilt forward. This move is not simply forbidden; it is dangerous too! The goal is to squat with your lower back straight and as close to vertical as possible. That’s why you need to squat “in between your legs”. There is one more difficulty: most people cannot squat with their soles kept on the floor, as this will make their lower backs tilt. So, you should let your heels come up while squatting, or use a heel-raise. There is one more thing to eliminate: do not look down while squatting, as this will make you lean forward, too. Choose a high spot (above head level), and keep your eyes on it all along, to keep your spine vertical throughout the entire move. It is crucial that you should go down slowly, inhale deeply, lower yourself as far as you can, and start to move upwards slowly. Do not bounce at the lowest position! You can feel your knees moving slightly outwards while going down, and slightly inwards while rising up. However, you should never let your knees move inwards beyond parallel (“X-legs”)! This is a very common mistake. Do not lock your knees out at the highest position. Keep them slightly bent, with your quads flexed! It is the forced exhalation that gives you the power to come up. Do not use weights. Put your hands on your hips or cross them ahead of your chest throughout the move. Do 10-20 repetitions slowly.
Step forward with one leg in a way that the other leg remains stretched behind and lower yourself slowly as deep as you can. As you feel the glute of the leg on the front stretching, push yourself up using your thighs. In the starting position, your leg on the front should be straight while the other leg is slightly bent and stretched as far backwards as possible. So, looking from the side, the position of your legs should look asymmetrical. You may perform this exercise with your legs alternating, stepping forward at every rep from a standing position, or you can step every time with the same leg. Or, you may not step forward each time but do the move between the lowest and the top position. The walking lunge is an excellent exercise if you are more experienced. In this exercise, you are walking along the gym while doing the lunges, from one wall to the other. Do this exercise without weights, with your hands on your hips. Do 8-10 repetitions (per leg, if you are alternating your legs).
Stand with your feet and legs parallel. Hold on to something. Then, tiptoe: rise using your calves, flex completely in the top position, then get back slowly. Do 20 repetitions or more. The more the better: if your muscles are burning, you are doing it right!
It’s a good idea to start your workout with the abs, as this exercise will warm up your whole body. Forget about the traditional sit-ups. Focus on your abs. You will need a roman chair for crunches. The point of the crunching move is not to move your trunk forward: you should literally crunch your abs, and your spine will be curling forward. Hold it for a second in this crunched position. Then, lower your trunk back, but only to the point where your abdominals relax. Exhale while crunching your abs. Sit-ups with leg raises are performed similarly. In this exercise, you are lifting your legs and trunk from the ground at the same time, using your abdominals. Just like you did in P. E. classes back at school. Please let me highlight that ab training is not for removing abdominal fat. There is absolutely no connection between your abs and the layer of fat under your skin!
Sit-ups with leg raises are performed similarly. In this exercise, you are lifting your legs and trunk from the ground at the same time, using your abdominals. Just like you did in P. E. classes back at school. Do as many repetitions as you can.
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