Workout for women that you can do anywhere
There is no doubt that you cannot achieve the great physique and nice flat belly by doing just excersises for that region of your body. You have to do complex excersises for the upper and lower abs, obliques, transverse abdominis, and lower back muscles to burn plenty calories and get in shape. Today, we would like to present to you ten excersises for women that you can do absolutely anywhere and anytime you want. It is a great workout for women with children that often do not have time to go to gym and would like to work on their bodies at home. OK, let’s get started.
#1 Dumbbell pushup row
You have to put a pair of dumbbells on the ground and about shoulder-width apart. Next you have to position yourself in a position like that for the pushup but on dumbbells. Lower you body as you were doing pushup and get back up. Once you are back at the starting position, pull the dumbbell in your right hand up towards your chest as on the image. Then put it back down and repeat with the left hand. That is one rep. Do 1x 5-10 reps (more if you feel like you have a strength to do it).
#2 Dumbbell Curl to Squat to Press
Grab a pair of dumbbells and put your hands down so the dumbbells are next to your sides with the palms facing forwards. Bend your elbows and curl the dumbbells close to your shoulders while holding your upper arms still. Then push your hips back and lover your body into a squat untill your tighs are parallel to the floor (or lower if you can). Stand up and pull the dumbbells over your head. Do about 1x 5-10 reps.
#3 Cross-Behind Lunges
Hold the dumbbells at your sides with your palms facing each other. Do a step forward to the side so your front foot ends up in front of your back foot. Then lower your body to a point where your frint knee is bent to at least 90 degrees. Hold that position and then repeat with other leg. Again, do about 1x 5-10 reps.
#4 Resistance Band Bent-Over Row
You have to get a resistance band (pretty cheap but useful thing if you do not have one yet – worth the buy for sure) and step on if with one foot or two for more resistance. Now you have to hold the band in your hands and achieve the position as on the image A – shoulder-width apart with hips bent and lowered torsto to a point that it is almost parallel to the floor. Keep in mind that your knees should be bent. Then squeeze your shoulder blades together and pull the band up to your upper abs. Keep that position for a short second and return to a starting point. Repeat 5-10 times.
#5 Dumbbell Squat Thrust
Your starting position – feet shoulder-width apart with lowered arms holding a pair of dumbbells facing each other. Then push your hips back, bend the knees and lower your position into a squat. Place the dumbbells on the floor and then kick your leks backward so in the end you achieve the pushup position. But instead of doing pushup kick your legs back to previos – squat position. Stand up and jump. Repeat 5-10 times.
#6 Overhead Split Squat
Put the dumbbells over your shoulders with straight arms. Stans ind staggered stance with one foot in front of another. Push your hips back and bend your knees to a position in which your front knee is in the 90 degrees position. Pause for a second and push yourself back up to a straight position. Repeat 5-10 times and then do the same with another foot in front.
#7 Planking Frog Tucks
Get ot a pushup position and then bring your right foot forward to a point that you can place it next to your right hand. Keep your hips stable without sagging or rising them. Return your back to the starting position and repeat with other leg. Repeat 5-10 times.
#8 Crossover Stepups
You have to get a step that is about your knee heights. Stand as on the image and then put your right foot on the step. Press through your right heel and then push your body up onto a step and get to a straight position. Lower your body back to the starting position. Repeat the cycle with one leg 5-10 times and then proceed to the left leg.
#9 Wall Slide
Len your had, upper back and butt against the wall. Place your hands and arms against the wall with your elbows bent 90 degrees . Hold for 1 second. Keep the contact with the wall. Then slide your elbows down toward your sides as far as you can, squeeze your shoulder blades together. Slide your arms up the wall as high as you can while remaining in contact with the wall. Lower your hand to a starting position and repeat. Do 5-10 reps.
#10 Barbell Hip Raise
Sit on the floor with your upper back against the stable bench, your knees have to be bent and feet must be lying flat on the floor. Get the padded barbell on to your hips and grab it with an overhand grip (shoulder-width apart). Raise your hips while squeezing your glutes to a point taht your hips are in line with your body. Get back to a starting position and repeat 5-10 times.