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Exercise for weight loss at home for female [2022] 💥

exercise for weight loss at home for female

There are many reasons why someone works out at home and not in the gym. In case you haven't bought gym equipment to train at home but still want to do a workout every now and then, here are some tips and ideas for exercises for females who want to lose weight. Just pick a few exercises a day, and vary on other days. Working out 30 min to 1 hour a day should be enough. Work out 3-6 days a week. If you rather get informed about gym exercises then read this article instead.


1. Glute Kickback

There are a lot of variations for glute kickbacks like cable glute kickbacks, donkey kicks and more. I show you the glute kickback with rubber band, my favorite and easy to do at home with no equipment. How to perform this eercise? Well, the video above says it all I guess. This is an exercise that's perfect for weight loss for women. Most females like this exercise as well. Do 3 to 4 sets for each leg, as many repetitions as you can.

2. Forearm Plank

There are also a number of variations when it comes to planks. The exercise can be done standing on the hands, but I prefer resting on the elbows as it is harder on the abs. If you prefer to do planks standing on your hands, then go ahead, so you can also train your arms. See the video above. Just maintain the position as long as you can, do a few sets if you like it and you want to get strong abs.

3. Push Ups

With push ups we train almost the entire body and are therefore very good for losing weight. If you are not strong enough (yet) to perform as shown in the video above, do them from your knees. You will soon gain strength and be able to do them in the normal way. Do 3 sets of push ups at 80% of your ability. You can always show more effort if you want.

4. Deadlifts

Another great exercise for weight lose for a female are deadlifts. Dead lifts can be done completely without weight, you just do more reps to make it more interesting. There is practically no better exercise to keep your booty in great shape. If you have a set of dumbbells at home, you can do the deadlifts with one dumbell in each hand. The same goes for 1 or more kettlebells as shown in the video above. Do 3 to 4 sets at 80-95% of your ability.

5. Bicycle Crunches

Bicycle crunch is a great exercise for abs. It targets not only the normal abs, but also deep abs and obliques. This air bike maneuver is great for strengthening your core. This is a simple, no-equipment exercise that you can do from anywhere. You can use it for core strengthening or as part of a complete body workout.

  1. Place your lower back flat on the ground, with your knees bent and your feet in line with the ground. Place your feet on the ground, with your hands behind your head.
  2. To stabilize your spine, contract your core muscles and draw in your abdomen.
  3. Holding your head gently in your hands, slowly lift your knees up to a 90 degree angle.
  4. Inhale slowly and gradually, first go through a pedal motion on a bicycle. Bring one leg up towards your armpit, while straightening your other leg. Keep both legs elevated above your hips.
  5. Rotate your body so that your elbow touches the opposite knee.
  6. Alternately, twist to the opposite side and draw your knee towards your armpit. The other leg should be extended to touch the alternate knee.
  7. You should aim for between 10 and 30 repetitions, as well as three sets.

6. Reverse Plank

Core is not just about your abdominal muscles. The hip abductors and hip adductors are also included. The reverse plank, when done properly, engages all these muscles as well as glutes and hip adductors for a challenging core workout. Reverse plank can be used to strengthen core stability and spine stabilization. A strong core will help you maintain a healthy posture, and allow you to move freely in your day. It can also be used to perform a variety of physical and sports activities. It may also improve exercise recovery. See video above for how to perform.

7. Jumping Jacks

This is a good exercise to begin with. Before you start any regular exercise, it is important to warm up. Jumping jack increases flexibility and stamina. Stand straight with your hands at your sides and keep your feet together. Jump high, raising your arms up above your head. Keep your feet apart from your sides. Jump quickly and reverse the motion. Jumping jacks can be done for a few minutes to loosen muscles and increase oxygen flow. Jumping jacks are a great way to burn calories and get flexible, toned muscles. Jump jack steps can be modified to make it more fun.

7. Bridge Posture

Place your arms down on your side, and lie flat on your back. Place your feet flat on the ground with your knees bent. Keep your feet apart (hip-width). Slowly lift your hips towards the ceiling. Then, return to your original position. Bridge pose can help you relieve lower back pain and fight hypertension. There is a more advanced version of the Bridge where one rests on the hands and forms a real bridge but that requires quite agility and the version shown in the video above is more suitable for beginners.

8. Bird-Dog

Begin on your fours, with your wrists just below your shoulders and your knees under the hips. Maintain a flat back, with your elbows bent and your abs engaged. Reach your right arm out in front, at shoulder height. Your left leg should be straight behind you at hip height. Lower your leg and extend your arm outward, then do the same thing on the other side. This is one rep. Before you move on to the next step, make sure that you complete as many repitions possible. See video above for how to perform this fat burning exercise.

9. Lying Opposite Toe touch

The Lying Opposite Toe touch is an ab-exercise. Combining toe touches and crunch, also known as the vertical toe touch crunch and toe touch crunch, can help target abdominal muscles. To ensure your thighs remain parallel to the floor, this exercise requires you to lie in a standard crunch position. Now, lift your head and shoulders like you would when doing standard crunches. Then extend your arms as far as possible towards the toes. Then, you will want to keep that position for approximately 5-10 seconds or as long as possible while remaining comfortable and in good form.

10. Mountain Climbers

Most people would find climbing a mountain a difficult task. But what if in this case the mountain was the floor? You'll start in a plank and then alternate bringing your knees to your chest and back out again. This will speed you up until you are "running" against the ground. Mountain climbers are great at building core strength and cardio endurance. Mountain climbers work multiple muscle groups, it's almost like a complete-body workout. Your shoulders, arms and chest stabilize your upper body as you do the move. Meanwhile, your core stabilizes your entire body. Your quads will also benefit from this exercise, as you are the primary mover. You'll also burn calories and get heart health benefits from this cardio exercise.

11. Forward Lunges

Lunges are a multi-joint exercise that can tone and strengthen many lower body muscles. These include the quads (front and back of the thighs), the hamstrings, glutes (buttocks), calves (back side of the lower leg), and the hamstrings. During the lunge, your hip flexors will be stretched. This increases flexibility and counteracts shortening or tightening of the hip flexors that can occur when you sit for prolonged periods. 1 Your core muscles are also engaged for stability. This can help you to maintain balance and avoid injuries. Lunges are a useful exercise for fat loss for women. They mimic the actions that you do every day, such as picking up something from the ground. Lunges can even increase metabolism because they work large lower-body muscles.

12. Lateral Lunges

Using dumbbells or not, the lateral (side) lunge can be a great exercise for your legs and buttocks. This is a variation on classic lunges but has some unique features. This article will cover the advantages and effectiveness of lateral lunges as well as the details of how they are executed and the variations of side lunges using different equipment. There are many exercises that target the legs and buttocks, so why include a lateral lue in your training program? There are at most two reasons why this is a good idea. This exercise qualitatively involves adductors. It also helps work on the inner surface thigh (along with quadriceps, buttocks) A lateral lunge puts less strain on the knees than squats or normal lunges. This is a strong argument for including side lunges into your training program, especially considering how many people have knee problems.

13. Skater Lunges

Skater lunges, a HIIT-class favorite, are known for giving you a great burst cardio with minimal equipment and little impact. Skater lunges are a great way to get quadruple the benefits. This dynamic move requires you to hop side-to-side, with one foot on each side. The Skater Lunge is an advanced Lunge-exercise which is excelent for females to lose weight in the right places. Stand sideways on the mat, with your right leg crossed behind you. Hips are facing forward. Push your left foot forward to leap sideways towards the top of the mat. Land on your right foot and cross your left leg behind you toward the back diagonal. You can reverse the movement by jumping onto your left foot and doing the same thing the other side. This is one repetition.

14. Pistol Squat

The reputation of bodyweight exercises is that they are easy. This can be a problem if you don't have a gym at home or go on vacation with no equipment. They are effective but some bodyweight moves can be very difficult. The pistol squat is the best example of this. You balance on one leg and squat down with your chest raised. Then, you will explode back to standing. This exercise requires balance and coordination, as well as leg strength and confidence. However, the payoff is greater unilateral strength and better hip mobility. Strength athletes need mobility and single-leg strength to perform the deadlift and backsquat. You will be more explosive, faster and higher in other sports. Crossfitters will find the pistol squat a key part of some WODs (workouts on the day). It's not an easy task, but the rewards are often worth the effort. Above we demonstrate how to do a perfect pistol squat. The Pistol Squat is an effective way for females to lose weight.

15. Calf Raises

Standing calf raises activate two muscles running down the back side of the lower leg: soleus and gastrocnemius. These muscles are essential in ankle extension and flexion, which is what propels running and jumping. To control knee flexion, the gastrocnemius works with the hamstrings. The soleus keeps your balance and pumps blood back up to your heart. The weaker calf muscles can cause more strain and tear. Calf raises can be a low-impact, easy way to strengthen the soleus and gastrocnemius. Flexible calf muscles are better for stability and balance. They also reduce the risk of injury to the foot and ankle. This allows for better running and jumping agility. The fast-twitch muscle fibers in the gastrocnemius, which are able to move faster and more explosively, can be strengthened once they have been strengthened. This makes it a great exercise both for athletes and amateurs. Calf raises are a sign of an older person's ability and willingness to perform daily activities. Strong calf muscles are important for stability and reduce stress on the Achilles tendon. They also give the lower leg a defined appearance as fat is being burned there.


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