Although our schedules won’t always permit us to go to the gym, there are many quick and effective workout routines to try out at home. When it comes to the busy lives that women live, time is always of the essence! We are constantly trying to juggle our careers, family, and make personal time for ourselves; with all of that going on it seems almost impossible to find the opportunity to be physically active.
Like any other time you workout, be sure to stretch! Stretching increases your flexibility and decreases your chances of being extremely sore and stiff afterwards. The following exercise can be completed approximately between 20-45 minutes and benefits several parts of the body.
- 5 Pushups
- 10 Lunges (each leg)
- 15 Squats
- 20 Jumping Jacks
- 20 Crunches
- 30 Second Plank
Pushups- Allows you to stretch your back and biceps while toning your shoulders, triceps, and chest. They also help to build upper body strength. To properly perform a pushup, assume a face down prone position to the floor and keep your feet together. Position your hands shoulder length apart with your palms down on the floor. Be sure that your toes are on the ground and curled upwards toward your head. Next push yourself up by using the palms of your hands. Your feet should remain in place. Then lower yourself back down and repeat.
Lunges- Improves core strength which includes your abdomen, chest, pelvis, and buttocks. Lunges also helps with posture and balance. To do lunges, keep your upper body straight with your shoulders back. It helps to keep your chin up and to pick something to stare at, in order to prevent looking down. Then step forward with one leg, lowering your hips until both knees are bent. Make sure your front knee is directly in front of your ankle to be sure that your leg isn’t pushed out too far and be sure that your other knee isn’t touching the floor. Next push yourself back to the starting position and repeat.
Squats- Focuses on toning your butt, thighs, and hips. Hamstrings and calf muscles benefit greatly from this exercise. To squat, stand with your feet slightly wider than your hips. Then put your arms straight out in front of you. Next while keeping your feet planted to the ground, push your hips back while bending your knees so that your butt lowers towards the ground as if you were going to sit in a chair. Once your butt is lower than your knees, stand back up and repeat.
Jumping Jacks- Increases heart rate and works the muscles in your legs, shoulders, and abs. Jumping jacks require you to stand with your feet together and arms resting at your side. Then jump while spreading your legs apart and raising your arms overhead. Next jump again while lowering your arms to your side. Your feet should be firmly planted on the floor. Your entire body should be in the starting position, then repeat.
Crunches- Tones, defines, and strengthens your stomach. In order to perform crunches, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head so that your thumbs are behind your ears. Then curl yourself up and forward so that your head, neck, shoulders, and back lift off the floor. Hold this position for a moment. Next slowly lower yourself back down to the starting position and repeat.
Plank- Strengthens your muscles; especially of the abdomen, legs, and butt. To begin planking, lie face down on the floor with your legs extended and together. Your elbows should be placed on the floor aligned with your shoulders. Be sure that your arms are in a resting position on the ground. Then lift your torso and thighs off of the floor so that your weight is supported by your arms and toes. Your body should create a straight line. Hold position for 30 seconds.
Depending on how much time you have, you can do multiple sets of this exercise. If you are limited on time, decrease some steps and only focus on the exercises that will benefit your body the most. Try doing this quick workout routine when you wake up in the morning, while the kids take a nap, or during your lunch break.