Exercise not only changes your body. It changes your mind, your attitude and your mood!
Are you ready to sweat?
Today we’re going to get fit with some super simple exercises you can do at home, Don’t worry if you don’t have a bunch of fancy equipment, for today’s work out, you only need your body!
Those are the best home exercises recommended by professionals which you can start working out with if you don’t have a gym membership or access to any gym equipment. You can use the power of your own body! Working out is an excellent way to make your body and mind feel great!
Alright, here we go, these are the 9 best anti-ageing home exercises that every woman should start doing right now!
9/9. Keep it Firm – Do Squats!
Now we’re going to work out the glutes with the squat. It’s essential to only squat as far as is comfortable in the beginning, and then, later on, you can work towards a deeper squat.
Start by standing upright with your feet slightly wider than your shoulders.
Tighten your core, keep your chest lifted and look straight ahead (not down), and bend your knees as if you’re about to sit down. It’s essential to keep the knees in line with your body and don’t let them bow out to the sides.
Dropdown until your thighs are parallel to the floor while bringing your arms towards your chest to help you balance. Pause for a quick second or two, stand up, and start the process all over again. 20 times or reps is considered one “set,” so if you’re starting, begin with 3 sets.
8/9. Tricep Dips
This is an excellent exercise when you want to tone your arms and get rid of those jiggly parts when we wave. You don’t need dumbbells to build muscle in your arms; after all, you can just use your own body weight.
How this work:
- You start by sitting on a bench or chair, something that’s going to support your weight without toppling over.
- Start sitting down with good posture, your shoulders rolled slightly back and chested out.
- Place your hands directly under your shoulders onto the bench or chair.
- Put your legs out in front of you, starting with the more comfortable option of keeping your knees slightly bent; you can make it harder later by keeping your legs entirely straight.
- Bend your elbows and lower your body down, focusing on moving your elbows, not your hips.
- Try keeping your neck long and inhaling as you dip down, exhale as you straighten your arms, and lift your body up.
7/9. Don’t let your metabolism slow down – Do BURPEES!
Full disclosure, this one is pretty difficult, and people will often say how much they hate doing burpees… Even though it has a funny name.
However, this type of exercise is a fantastic workout that’ll get your whole body moving, helping to improve muscle strength and overall endurance.
- Stand upright with feet shoulder-width apart.
- Put your arms in front of your chest, and squat down; when you reach the ground, jump your legs out behind you to form a plank or push-up position.
- Do one push-up, ending with your arms fully extended.
- From here, jump your legs back underneath you (get them as close to your hands as possible), and from here, jump straight up with your arms up over your head.
It sounds complicated, but that’s one complete rep. Start with 3 sets of 10 reps each when starting out.
6/9. To fight and prevent back pain – Do a Front Plank.
We’re getting into the more complicated exercises now, but you can do it!! Strengthening your core is vital to being fit and healthy, and the plank is excellent for your ab muscles.
- Begin by lying on the ground, face down. Keep your stomach muscles engaged and pulled in tight.
- Lift yourself up onto your forearms and keep your legs extended out straight behind you in a sort of “plank” position.
- Make sure you keep your back straight resting on the balls of your feet and forearms, looking at your hands.
- Hold this position for at least one minute, which is much harder than it seems! Keep your neck relaxed throughout.
Try 3 sets of one minute each to start out with.
5/9. Let your glutes rest – Do a GLUTE BRIDGE!
This is another workout that’s great for your bum muscles, or glutes.
- Start out by lying on your back, feet flat on the floor and knees bent.
- Place your arms by your sides palms on the floor.
- Start the exercise by pushing up from the heels and raising your hips, working your glutes, hamstrings, and core muscles.
- Keep your back and shoulders on the ground the whole time while pushing up your hips to form a slope with your body.
- Pause at the top for 1 to 2 seconds and slowly lower yourself back down to the ground.
Each set is about 10 – 12 reps, and for a good workout, do about 3 sets, to begin with.
The classic push-up. It’s a classic for a reason, as this one is one of the most effective exercises around. This one will work out your chest, triceps, and the front of your shoulders.
- Start by lying down on your stomach. Then place your hands face down on the ground about shoulder-width apart with your wrists pretty close to your shoulders. You should point your toes down towards the floor.
- When you begin, push your body up, all while keeping your back straight and your body in one long line.
- Take a big breath in as you lower your chest to the floor, and exhale as you push yourself back up.
We suggest that you do 3 sets of 10 if you’re just starting out.
3/9. BENT KNEE PUSH UP
If the classic push-up is a little intimidating, you can start out with this one; instead, the bent knee pushes up.
- Start the same way you would a regular push up on your stomach with your hands about shoulder-width apart, wrists almost touching the shoulders. Then bend your knees and cross your feet behind you.
- Try to keep your back straight and use your knees are your support when pushing yourself up and straightening your arms.
- Inhale as you lower yourself to the ground and exhale as you push up.
Start with 3 sets of 10 if you’re just starting out.
Lunges are great when you want to focus on balance, all while strengthening your legs.
- Begin by placing your feet shoulder-width apart.
- Take a step forward with your right leg and keep your left behind you.
- Lower yourself down, all while making sure your right knee does not extend past your right foot (the one in front).
- Switch legs and repeat.
This counts for one rep, and if beginning, you should do 3 sets of 10 reps.
Sit-ups are one of the best ways to work out your abdomen and strengthen your core.
To perform a proper sit-up:
- You can start by lying on your back with your knees bent, and feet firmly planted on the floor.
- Cross your arms across your chest, with hands-on your shoulders. The main challenge here is when you go to sit up; you want to think about pushing your lower back down into the floor, so you’re not arching it when you do your first sit-up.
- This is very important; you do not want your butt to come up off the ground when you do a sit-up.
- Exhale when you sit up, trying to keep your feet firmly planted on the floor. You can also get someone to hold your feet, or anchor them.
Start with 2 or 3 sets of 12 reps to begin. If you want to increase the difficulty, you can put your arms behind your head for a more intense sit-up.
Those are the best ways you can start exercise if you don’t have any gym membership or any access to fancy equipment. You can just use the power of your own body! Working out is an excellent way to make your body and mind feel great!