If you find it hard to hit the gym every now and then, this daily workout plan for women is your one-stop exercise menu for a fit and healthy body. Regular exercise is key to a fit physique and overall health of a person. Not only do you feel energetic and active, but you also look and feel great! Having a fit body has its pros – you are more confident about yourself and are more comfortable in your own skin, you do not shy away from interactions, and the best of all, you get to flaunt your toned self to others! Simply incorporate these exercises into your daily routine and pave the way for a fitter and healthier you.
A proper warm up before any workout is a must to prevent injuries and to make the work out much more effective. Spend at least five to six minutes on warming up.
- Begin marching on the spot, followed by marching forward and backward. Make sure you move your arms, just as you would when you march. Continue this for about three minutes
- Next, move onto the heel digs. Place the right heel in front, keeping the foot pointed up, and punch out. Repeat the same for the left leg. Aim to complete sixty heel digs in sixty seconds
- Stand straight, and bring up the right knee to touch the left hand. Remember to keep your abs tight and back straight. You can slightly bend the other leg for support. Switch over to the left leg. Aim to complete thirty knee lifts in thirty seconds
- Next, keep marching on the spot. While doing so, roll your shoulders forward five times, and backward five times, all the while keeping your arms loose by your sides. Complete two sets of ten reps
- Finally, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself up to approximately ten centimetres from your initial position height, by bending your knees. Come back up and repeat ten times
Incorporating cardio workouts into your daily workout plan is ideal, since cardio workouts are known to increase your heart rate, which results in more fat being burnt up, which in turn leads to a lean figure. The typical cardio exercises include running, cycling and swimming. Skipping is also an excellent option. Spend at least fifteen to twenty minutes on cardio exercises. Other simple cardio workouts are:
- Rocket Jumps: Stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. Complete two sets of fifteen to twenty reps each. End with a walk or jog on the spot for about thirty seconds
- Star Jumps: Stand straight, keeping your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise
For specific areas of the body, target workouts are used to focus on these areas.
- Legs, butt and stomach: Squats work great for firm glutes and thighs. Simply stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes. Complete two sets of twenty reps each.
Next, stand straight, avoiding locking your legs. Slowly move onto your toes, lifting your heels off the ground and then slowly lower your heels back down. These calf raises are good for obtaining shapely legs and calves. Perform two sets of fifteen reps each.
Finally, end this set with stomach crunches to tone the abs. Lie down on your back with knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up. Complete two sets of twenty reps each.
- Back: Planks work best to target the lower back and core muscles. Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for five to ten seconds and repeat about ten times.
- Upper Arms: Perform ten to fifteen reps of these press-ups for toned arms, shoulders and chest. Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe. Lower yourself by bending your elbows out to the sides until your chest is about two inches above the floor, and then push back.
Tricep kickbacks, as the term suggests work on the triceps. Kneel down on your right knee and lean forwards. Raise your left elbow behind you, keeping the arm bent at about ninety degrees. Straighten your left elbow to raise your arm behind you as far as feels comfortable. Bend your elbow to return to the starting position and repeat ten to fifteen times. Then, switch knees and perform the exercise with the right arm.
Post your workout, it is important to stretch and cool down for about five minutes. This will help you gradually relax, improve your flexibility and slow your heart rate.
- Bring your knees up to chest and cross your right leg over the left thigh. Grasp the back of left thigh with both hands. Pull left leg toward chest. Do this for about ten to fifteen seconds and repeat with opposite leg
- Lie down on your back and raise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Hold for about ten to fifteen seconds. Do not hold at the knee level. Repeat with opposite leg
- Next, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor. Do this for another fifteen seconds
- Step your right leg forward, keeping it bent and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Perform this calf stretch for about ten seconds and then repeat with opposite leg
- Lie down on your right side, grab the top of your left foot and gently pull the heel towards your left buttock to stretch the front of the thigh, keeping knees touching. Do this for about fifteen seconds and repeat on the other side