Top 10 Exercises for Women You Can Do at Home (No-Equipment)

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Single leg deadlift

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This exercise is great because it works on the glutes, lifting and toning them. It also activates your entire core (greatly helping you to prevent back pain).

Instructions:

Take couple of dumbbells and stand on your left foot. Then raise your right foot backwards bending your knee till your right lower leg get parallel with the floor.

Lean forward to your hips, then in a slow movement lower your body as much as possible. Make a little pause, then lift your body back in the starting position. As you go up, try to use your glutes to push your hips forward, without lifting from your back. Get the core working and keep your chest up while you make the movement.

  1. Side plank

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This exercise is one of the best to help you shrink, and get a tight waistline. It helps you get a deep work on the abdominal muscles (obliques, transverse abdominus), compared to a lot abs exercises that don’t offer the same.

Instructions:

Lie down on your left side and keep your knees straight. Support your upper body on your left elbow and forearm. Then lifting your hips make a straight line with your body from the shoulder to the ankles. Stay in that position for 30 sec. Then get on you right side and repeat the steps.

  1. Pushup

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I’m a love this exercise because it works the entire body, burning a significant amount of calories, as well as makes my chestmusclestight to keep things perky for the bikini.

Not much to say here, this is an excellent exercise that affects the entire body, burning great number of calories, giving you intense workout on your chest muscles making things perky for your bikini.

Instructions:

Get yourself down on all fours and put your hands to the floor in a way they are a bit wider from your shoulder and keep your feet together. Then start going down until your chest is close to the floor and then lift your body back to the starting position. Keep in mind that you need to keep your hips up and your core braced all the time.

  1. Second position piles

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A move taken from the ballet that helps you to sculpt the inner thighs and tone the sides from your butt in order to have legs like a dancer.

Instructions:

Get your feet in a position that is wider than your shoulders with the toes slightly facing out. Start bending your knees to lower your body to the position where you tights are parallel with the floor. Put your hands over your head and your shoulder down and back. Make a little pause, then in a slow motion raise yourself in the starting position.

  1. Cardio intervals

Introducethe high-intensity interval training (HIIT) into your routine if you want to burn more calories in a shorter time, as compared to long, slow endurance exercise.

In your routine you should insert high-intensity interval training (HIIT), in order to burn as much calories as you can, in a shorter time, instead of slow exercises for endurance.

Instructions: 

Pick the cardio equipment you like (elliptical, jump rope, treadmill, bike, etc.) and do the following program for a total of 10 times:

  • 3 minutes at 50 percent of your maximum effort
  • 20 seconds at 75 percent of your maximum effort
  • 10 seconds at your absolute maximum effort …
  1. Triceps extension

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This is my favorite exercise for toning the back of shoulders and triceps. I use light weights and perform a high number of reps (25+) for this exercise.

An excellent exercise to help you tone your shoulders and triceps back side. It’s recommended to make more reps using lighter weights.

Instructions:

Get yourself in a lunge position, keeping you back heel on the floor. Get over your front bended knee, than raise your arm up by your side, keeping it straights with the top on the weight turned to the ceiling. Raise and lower the light weight for about an inch (30 reps for each side).

  1. Step ups

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If you want to target the muscles on your glutes and calves this is the exercise for you. It helps you make thinner, strong legs, simultaneously lifting your butt, and making it tighter. It also engages your quadriceps, since they are used to straighten your knee under resistance.

Instructions:

Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.

Keep your chest up and core engaged the entire time. Keep your weight balanced evenly, not leaning too far forward or too far back.

  1. Bridge

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If you are looking the perfect exercise for a perfectly rounded butt this is the one. And it is also healthy for your back and doesn’t cause any pain.

Instructions:

Lie down on the floor with your face up. Then bend your knees and put your feet flat on the floor. Lift your hips until your body makes a straight line starting from your shoulders to your knees. Make a pause in the up position, then start going down to the starting position.

  1. Plank with arm raise

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As we said, the plank is an excellent exercise, but adding an arm raise to it makes it even better, because it improves your posture and overall strength.

Instructions:

Begin in a pushup position, with the difference you will now bend your elbows and put the weight on the forearms, not on your hands. The body needs to be in a straight line from your shoulders to your ankles. Keep your core steady, and also keep your hip position fixed while you raise your arm straight out in front of you. Lower your shoulder blades and back as you raise your arms. Stay in this position for 10 seconds, and then repeat with your other arm.

  1. Shoulder stand

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As you know, yoga is very beneficial to your mental and physical health. Appearance of cellulite is greatly decreased by inversion postures. Doing a shoulder stand should be a thing you do every night before you go to bed

Instructions:

Lie down on your back and put your legs up and raise the hips of the ground while bringing your legs over your head until you touch the floor behind you with your toes. Then put your hands behind your back and start lifting your legs up in order to create a straight line from shoulders to ankles.

Always keep the neck relaxed while you do this stand. You should stay in this position for about a minute, and then slowly put your legs down.