If the thought of going to a gym and lifting weights is overwhelming, then there is a good news for you from the American National Osteoporosis Foundation. As per this, women can build strong bones and tone muscles right at home. Doing muscle-strengthening exercises using your own body as resistance is as effective as lifting weights in the prevention of osteoporosis.
With basic household supplies and furniture, you can perform a full-body workout. Follow a home workout schedule just like you would at the gym, exercising most days of the week, while allowing a day of rest between strength training routines.
Jumping Rope exercise
If you want to blast the fat off and tone your entire body, then rope-jump exercise is a good option for a home-based cardio.
When you jump rope, head outdoors or choose a room with high ceilings and enough space to accommodate the swinging rope. Jump one to two inches off the floor to clear the rope, keeping your elbows toward your sides as you swing the rope around your body. Jumping rope is an intense form of cardiovascular exercise, so make sure you rest as needed, performing cardio intervals until you build enough stamina to jump for extended periods of time.
Body weight exercises, or calisthenics, challenge your musculature system. Benefits of doing calisthenics on a regular basis include body fat reduction and an increase in muscular strength and endurance. Examples include push-ups, squats, lunges, the plank, single-leg squats and jumping lunges.
To do a squat, stand up straight and widen your feet to shoulder-width. Bend your knees slightly, brace your abdominal muscles and place your hands on your hips. Stick your hips out behind you, stack your knees on top of your ankles and lower your hips 90 degrees. Push up through your heels to standing. As a beginner, start with 4 to 5 squats, and you can add a couple of them every subsequent week.