You may not find time to go to the gym in light of the daily busyness. “Madam.net” suggests a group of home exercises to tighten the body for women in the following report:
Home exercises to tighten the body for women
Different types of exercises can be combined to perform a full-body circuit. Start by doing 10 reps of each exercise for a total of three rounds. If you feel comfortable, add another round.
There are many home exercises you can do, including these toning and toning exercises.
1. One leg deadlift
It is one of the best exercises for toning the back of the body, including the glutes, hamstrings and back.
After getting a pair of dumbbells, stand on your left foot. Lift your right foot behind you and bend your knee so that your lower right leg is parallel to the floor. Bend forward at your hips, slowly lowering your body as far as you can.
Pause, then push your body back to the starting position. Use the butt to push the hips forward instead of lifting from the back.
Repeat 10 times on each side.
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2. Side panel
This exercise works to tighten the abdominal muscles, and the deep internal muscles.
Lie on your left side with your knees straight. Lay your upper body up on your left elbow and forearm. Lift your hips so that your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds.
Rotate until you’re lying on your right side and repeat.
Do two 30-second sessions on each side.
The perfect push-up challenges the entire body and burns some calories.
Begin by keeping all fours on the floor so that your hands are slightly wider than your shoulders, and your feet close together. Keeping your hips raised and core straight the whole time, lower your body until your chest almost touches the floor. Then, push yourself again to return to the starting position.
Repeat the exercise 15 times.
Lunges increase strength in the legs and glutes. What helps to have graceful legs and buttocks. Lunges also challenge your balance and promote functional mobility.
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5. The mill
Lean forward, keeping your back straight. Next, extend your arm down and the other arm up as you twist your spine. This works your core, shoulders, gluteus maximus, and upper legs, while giving you a great full-body stretch.
The squat exercise strengthens the lower body and core, and increases the flexibility of the legs and hips. Squatting can also help burn a number of calories, as it works some of the largest muscles in the body.
7. Dumbbell rows
This exercise strengthens several muscles in the lower body. Make sure you squeeze the top of the movement every time. It is recommended to choose dumbbells of moderate weight.
8. Arm lift
Stand with feet shoulder width apart. Next, put your hands at your side with your palms facing forward. Raise your arms up and out to the side to shoulder level.
Bring them down to return to the starting point. Keep your hips facing forward and your spine straight. Don’t forget to keep your breathing smooth.
One of the best exercises for targeting the glutes and hamstrings.
Stand in front of a stool or stairs and place your left foot firmly on the step. Press your left foot into the bench or step and push your body up until your left leg is straight. Lower your body until your right foot touches the floor and repeat.
Repeat 10 times on each side.
A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.
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