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.
Calisthenics
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.
Yes, you can get fit and toned with simple home exercises, either using weights or just with your body weight. The key is to identify the areas that require toning and do exercises specifically designed for those areas. Toning will take time, so you need to be patient and consistent to see results.
Yes, at-home exercises can be practical as long as you follow proper form and are consistent in your efforts. Exercises that focus on specific areas, when done repeatedly, can produce excellent results. You can slowly increase the intensity of the exercises or simply do more repetitions for better results.
Yes, you can lose weight by exercising at home. Following a healthy diet along with consistent exercise at home can give great results. You can not only lose weight but also tone specific parts of the body by just exercising at home. Combine full-body workouts along with area-targeted exercises for lasting results.
A combination of cardio and strength training exercises is the best and most effective way to tone your body. For cardio, if you don’t like to run, you can try brisk walking, swimming, or even playing a sport. For strength training, you can lift some weights and do specific exercises using just your body weight. Pilates is a very good option for toning if you want something slow but effective.
