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Home Based Exercises For Women

Exercise is needed for both men and women. It helps in keeping the body in shape. Physical activity makes the body to sweat and helps with being healthy. Physical activity helps the body in various ways.They can be listed out as follows.

It helps in preventing disease such as heart attacks and high blood pressure. It helps in improving the stamina and flexibility of the body. It also helps in keeping the weight in check. There are certain exercises which can be easily done at home. These home based exercises do not need any equipment.Check out some of them:

Various Home Based Exercises For Women

Bodyweight Squat

This is can be performed as follows. Stand straight and spread your feet. It should be wider than the shoulder width. Stretch your arms in front of the body. This should be kept at the shoulder and the arms should be parallel to the floor.

bodyweight squat

Lower the body by bending the knees and by pushing the hips back. Stay in this position for a few counts. Go back to the starting position. This exercise can be repeated 10- 15 times.

Hip Raise

For performing this exercise, a mat can be used. This can be started by lying down on the floor with the feet being placed flat on the floor and the knees bent. The arms should be at the side of the body at an angle of 45 degrees. Now hold the breath so that it pulls the tummy inside.

hip raise

With this position raise the hips such that a straight line is formed by the body from knees to shoulders. The feet should be kept flat on the floor. Hold on to this position for some seconds (3-5). Lower the body back to the initial position. Repeat this exercise 10 times.

Side Plank

This is performed by lying on the floor on the side. Keep the knees straight and lie on the right side. Lift the upper body with the help of the right elbow and forearm. This acts like a prop to the body. The right elbow and forearm should be directly below the right shoulder. Now the left hand should be placed on the left hip. Now the entire body is to be lifted such that a straight line is formed between the ankles to the shoulder.

side plank

Hold on to this position for 15-20 seconds. Go back to the initial position. Now perform this by rolling onto the left side.

Supine Row

With knees bent and feet flat on the floor, lie on the back. The arms should be bent at 90 degrees and should be kept at the side. Now push the shoulder blades down together and try raising your head and torso from the floor.

supine row

Stay in that position for a few seconds and go back to the initial position. Repeat this for few more times. This might be difficult in the beginning. Don’t pressurize the neck.

Wrap Around Ankle Touch

This exercise can be done by following these steps. Keep the legs together and stand straight. Now bend the right knee at an angle of 90 degrees such that it is parallel to the ground.

ankel touch

Bend forwards and stretch your right arm and touch the outer side of the left foot. The back should be kept straight while reaching. Stay in this position for a few seconds and carry it out for the other side with the left arm. Repeat the entire set for 10 -15 times.


Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.