Women are the sheet anchors of society. You find them in various avatars! Be it a stay at home mom, a working mom, the CEO of a huge multinational or a politician, what they do is not easy and definitely calls for some gratitude.
With so much to do, women often find themselves in a time crunch and no time to take care of themselves. Fitness, despite being crucial, is often de-prioritised and the fitness goals become a distant dream.
To all the amazing ladies out there, let’s make fitness more accessible and hassle-free.
Start by taking out time to do these 7 bodyweight exercises that do not need you to go to a gym or get fancy equipment:
#1. Glute bridges:
Lie down on the floor on your back and bend your knees bringing your heels close to the glutes. With hands on either side of your body on the floor, lift your glutes in a straight line all the way to the top. Make sure that your glutes are engaged and back is flat on the floor.
Sets x Repetitions: 3×12
#2. Body weight squats:
Stand with your feet shoulder width apart. Keeping your back straight, dip down by lowering the glutes till you are parallel to the floor. The knees should stay behind your toes. While coming back up tighten your glutes by bringing them forward.
Sets x Repetitions: 3×15
#3. Bird dog:
Get into a quadruped position i.e. on your hands and knees. The palms should be in line with your shoulders and knees in line with your hips. Now lift the opposite hand and leg off the floor and drive your knee towards your elbow. Extend the hand and leg fully and get back to neutral. Repeat on the other side.
Sets x Repetitions: 3×1(each side)
#4. Russian twist:
Sit on the floor with your legs slightly bent and lean back a little. Start rotation your torso from side to side. Keep your back straight. If this does not challenge you enough, lift your legs off the floor and straighten it out.
Sets x Repetitions: 3×15(each side)
#5. Plank holds:
Get into an elbow plank position making sure that the elbow is in line with your shoulder and your body is in a straight line. Tighten your glutes and activate your core. Hold for 30 seconds to 1 minute. If after 30 seconds, the form begins to suffer, stop and take a breather.
Sets x time: 3x30secs/1minute.
#6. Wall push-ups:
Stand facing a wall and put your palms against it. Take a step back and lean into the wall. Note that while doing this, your elbows should be closer to your body and not flaring out. While coming back up, push hard against the wall.
Sets x Repetitions: 3×10
You need a stable chair or a box for this one. Facing in the opposite direction of the chair place both your palms on its edges. Bend your legs slightly and dip down completely in a straight line close to the chair. Push up completely till your elbows lock out.
Sets x Repetitions: 3×10
There you have it! A quick no equipment workout for all the amazing women out there to get you back in shape. Put on the music of your choice and crush your goals.
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