Health Tips

What are some effective weight loss exercises that can be done at home? How can you achieve weight loss at home within a week?

These are common questions posed to our experts by both men and women eager to embark on their weight loss journey.

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While the desire for rapid results is natural, it’s essential to adopt a healthy and sustainable approach, prioritizing long-term goals.

Gradual progress not only safeguards your health but also ensures that your weight loss achievements endure over time.

In this discussion, we’ll explore strategies for losing weight within a week through exercise and simple dietary adjustments.

While shedding excess pounds can pose challenges for many, the proliferation of weight loss programs reflects a widespread aspiration for rapid transformations.

However, nutritionists caution against striving to lose 10 kilograms in a week, emphasizing the importance of avoiding fad diets promising quick fixes due to their potential adverse effects.

The most effective weight loss journey is one tailored to individual needs, considering factors such as body type and personal preferences.

Constructing a sustainable program is crucial to ensure long-term success without compromising well-being.

Thus, our focus here will be on seven-day fitness regimens designed to facilitate healthy weight loss.

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Weight Loss Exercises At Home In 1 Week

Embark on a seven-day fitness journey designed to aid in weight loss. Each workout in this regimen has been selected for its effectiveness in promoting weight loss.

You have the flexibility to modify certain exercises with easier or more challenging variations to suit your fitness level.

 Monday:

• Jogging/Running:

Jogging and running are highly efficient workouts for weight loss. They are straightforward yet incredibly effective.

All you need is a pair of sneakers to get started. Running at a pace of a 10-minute mile can burn between 566 and 839 calories per hour. Aim to run for thirty to sixty minutes.

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• Jumping Rope:

Jumping rope is another simple yet effective workout for weight loss. Skipping at a rate of 120 skips per minute can burn between 667-900 calories per hour. Aim for thirty to sixty minutes of jumping rope.

 

Tuesday:

Crossbody Mountain Climbers:

1. Assume a plank position, ensuring that your elbows are directly beneath your shoulders, maintaining a straight line from your neck to your hips.
2. Lift your right foot off the floor, bending your knee, and bring it toward your right side of the chest.
3. Return your right foot to the starting position.
4. Lift your left foot off the floor, bending your knee, and bring it toward your left side of the chest. Increase the pace, performing as if you were running.
5. Complete 2 sets of 25 reps.

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• Scissor Kicks:

1. Position your palms beneath your hips and lie down on a mat.
2. Lift your head, upper back, and legs off the ground.
3. Lower your left leg, then raise and lower your right leg just before it touches the ground.
4. Complete three sets of 12 reps with a 20-second rest between sets.

 

Wednesday:

• Goblet Squat:

1. Hold a kettlebell in front of your chest, standing with feet hip-width apart. Ensure elbows point down or towards the floor.
2. Squat by pushing hips back and bending knees, then return to the starting position.
3. Aim for 10 to 12 reps in three to five sets.

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• Crunches:

1. Lie down on a mat with knees bent and feet flat on the floor.
2. Place hands behind your head and raise your head off the floor, aiming to reach your knees.
3. Inhale as you curl up, exhale as you descend.
4. Perform 2 sets of 12 reps.

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Thursday:

• Leg In And Out:

1. Sit on a mat with hands behind your back and legs lifted off the ground, leaning back slightly.
2. Tuck both legs in while bringing upper body close to knees simultaneously.
3. Return to starting position.
4. Aim for 2 sets of 20 reps.

 

• Burpees:

1. Stand with feet shoulder-width apart and back straight.
2. Place hands on the floor, bending knees into a “frog” stance.
3. Jump and push both legs back into a plank position.
4. Return to “frog” position by hopping.
5. Jump vertically, extending arms above head.
6. Land gently and return to plank position.
7. Perform three sets of eight reps with a 10-second break between sets.

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Friday:

• Cycling:

Enjoy a two-hour bike ride, focusing on steep terrains for added intensity. Cycling at a moderate pace can burn approximately 300 calories per hour.

 

Saturday:

• Plank:

1. Begin by kneeling on a mat.
2. Lie down with elbows on the mat.
3. Extend right leg, then left leg backward, maintaining a straight line from neck to hips.
4. Engage core and hold for 30 seconds.
5. Perform three sets of 30-60 seconds hold time.

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• Sit-Ups:

1. Lie down on a mat with knees bent and heels on the mat, hands behind head.
2. Lift head and shoulders off the ground, engaging core.
3. Sit up, then lower back down slowly.
4. Perform 2 sets of 12 reps.

If you’re seeking a comprehensive strength-training regimen to aid in weight loss, consider performing all of these exercises consecutively as one complete routine.

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Follow the suggested number of sets and repetitions for each exercise, taking breaks as necessary between movements.

While tackling all these exercises in a single session might prove challenging, it’s entirely feasible; however, if it feels overwhelming, you can integrate them into your weekly workout schedule instead.

Continue reading to discover each exercise, and bear in mind that consulting a trainer can offer invaluable guidance for tailoring a weight-loss workout plan to your specific needs and ensuring correct form throughout your routine.

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10 Best Weightlifting Exercises For Weight Loss

1. Squat:

The squat ranks among the top strength-training exercises for weight loss, targeting a plethora of lower-body muscles while engaging the back and abdominal muscles for stabilization, according to Wilson.

This comprehensive engagement results in heightened calorie burn due to the increased muscle activation.

Start with bodyweight squats, gradually progressing to incorporating dumbbells, kettlebells, or a barbell. Here’s how to execute a dumbbell goblet squat:

– Stand with feet wider than shoulder-width apart, toes slightly turned out, and hold a dumbbell at chest level with both hands.

– Maintaining a flat back, hinge at the hips, bend your knees, and lower your body until thighs are parallel to the floor or at a comfortable depth.

– Drive through your feet to straighten your legs and return to the starting position. This constitutes one repetition.

– Aim for three sets of 10-12 repetitions.

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2. Deadlift:

Described by ACE-certified trainer Christian Koshaba as a dynamic and superb movement, the deadlift engages various major muscle groups, including the glutes, hamstrings, quads, and entire back chain.

Whether performed with dumbbells, a kettlebell, or a barbell, prioritize mastering proper form with lighter weights before progressing to heavier loads.

 

Here’s how to perform a deadlift with dumbbells:

– Stand with feet hip-width apart.

– Hinge at the hips while bending knees, gripping the dumbbells just outside the hips with shoulders slightly ahead of the bar. Maintain a straight back, avoiding curvature or arching.

– Simultaneously lift hips and shoulders, raising the dumbbells off the floor until they pass over the midpoint of both feet.

– Ensure heels remain grounded as you fully extend hips and knees to straighten legs. This completes one repetition.

– Aim for three sets of 10-12 repetitions.

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3. Walking Lunge:

Recommended by ACE-certified trainer Rachel MacPherson, lunges prove beneficial for weight loss.

Implement walking lunges to elevate heart rate and metabolism, maximizing fat burn through unilateral training.

 

Here’s how to execute walking lunges:

– Begin with feet together, holding dumbbells at your sides.

– Take a deliberate step forward with your left leg, lowering your hips until your front thigh is parallel to the floor and the back knee hovers just above the ground. Ensure your front knee aligns directly over your ankle.

– Push through the left heel to propel yourself forward, bringing the right leg to meet the left in a controlled lunge position.

– This sequence constitutes one repetition. Aim for three sets of 8-10 repetitions.

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4. Split Squat:

Differing from lunges, split squats involve assuming a split stance while lowering and raising the hips, effectively engaging the lower body.

Bowling suggests split squats as an excellent alternative to back squats, emphasizing efficient lower body targeting without risking back injury.

When executed correctly, the legs should fatigue before the lower back. Adding a shoulder press to the split squat incorporates upper body and core engagement, making it a comprehensive total-body exercise.

– Hold dumbbells at shoulder height with palms facing forward, and take a significant step backward with the left foot.

– Bend both knees to lower the rear knee toward the floor, forming 90-degree angles with both legs.

– Simultaneously straighten both legs as you press the weights upward toward the ceiling. This constitutes one repetition.

– Complete 10-12 reps, then repeat on the opposite side. Aim for three sets on each side.

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5. Kettlebell Swing:

The kettlebell swing entails a full-body movement utilizing core, leg, and glute strength to generate momentum and swing the kettlebell, explains MacPherson.

Rapidly increasing heart rate results from the continuous motion, enhancing calorie burn.

– Stand with feet wider than hip-width apart, toes slightly turned out, and squat down to pick up the kettlebell with both hands, allowing it to hang between your legs.

– With a flat back and engaged core, inhale to bend your knees and push your buttocks back, ensuring weight rests on your heels with knees aligned with toes.

– Maintain engaged core and straight arms. On exhale, forcefully press into your feet, engaging legs and glutes to explosively rise, extending through hips and legs to stand, propelling the kettlebell upward to shoulder height.

– Inhale as you allow the kettlebell to swing back down between your legs, bending knees and hips to return to the starting position. Complete 15 reps for three sets.

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6. Push-Up:

An effective exercise for building arm muscles and stabilizing the core, push-ups are recommended by Stephanie Blozy, an exercise-science expert and owner of Fleet Feet store in West Hartford, CT.

Start with knees resting on the floor, gradually progressing to classic push-ups with straight legs.

– Begin in plank position with arms and body straight, shoulders over wrists, and engage core.

– Lower your chest toward the floor by bending elbows behind you, keeping upper arms close to your body with elbows against ribs on both sides.

– Exhale as you push through your arms, returning to plank position. Complete one rep.

Perform three sets of 8-10 reps.

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7. Bench Press:

Termed the “king of pressing movements” by Bowling, the bench press recruits numerous muscles for a single repetition.

Whether using dumbbells or a barbell, proper bench pressing requires leg involvement, with legs actively driving into the floor during the lift.

– Sit on a flat workout bench with a set of dumbbells in hand, resting on your thighs.

Lie back onto the bench, holding dumbbells above your chest with arms straight over shoulders, palms facing away.

– Inhale and lower dumbbells to the sides of your chest with control, creating a 90-degree angle between upper arm and forearm.

– Exhale as you press dumbbells up, fully extending arms. Complete one rep.

Perform three sets of 10-12 reps.

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8. Thruster:

Santos lauds the thruster for combining squatting and vertical pushing, engaging nearly every muscle when executed correctly.

The squat alone targets every lower-body muscle, while the overhead press activates numerous upper-body muscles, particularly the shoulders and core.

– Stand with legs slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.

– Hinge at hips and bend knees as if sitting in a chair.

– Press into feet to straighten legs and return to standing, simultaneously pressing dumbbells overhead directly above shoulders. Complete one rep.

– Perform three sets of 15 reps.

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9. Renegade Row:

The renegade row is an effective exercise engaging the entire core, back, and biceps, as explained by Santos.

Beginners can start with knees down and light or medium weights.

– Begin in high plank with feet wider than shoulders, each hand holding onto a dumbbell resting on the floor.

– Pull right elbow back, raising dumbbell toward chest, while keeping right elbow close to torso and core engaged. Hips and chest should face down.

– Lower weight and repeat on opposite side. Complete one rep.

– Perform three sets of 8-10 reps.

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10. Pull-Up:

Pull-ups and chin-ups, regarded as ultimate upper-body exercises by Bowling, target lats, upper back, arms, and core.

Maintaining thoracic extension throughout the movement activates the back. Use a band for assistance if unable to perform a strict pull-up, or opt for ring rows.

– Secure a large resistance band around a pull-up bar. A band with more resistance provides greater assistance.

– Stand on a stable object and grip the pull-up bar. Place band around the arch of one shoe and fully extend banded leg.

– With a neutral spine and engaged core, pull yourself up using the band for momentum.

– Lower back to starting position. Complete one rep.

– Perform three sets of 8-10 reps.

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During the pandemic, many people embraced a healthier lifestyle, prioritizing exercise and wellness.

However, with the return to our previous routines, finding time for exercise can be challenging, particularly for those aiming to lose weight.

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But what if just 10 minutes a day could make a difference? Surprising as it may seem, here’s a 10-minute workout specifically designed for weight loss.

Before delving into the exercises, let’s address whether short workouts yield significant results.

 

Is A 10-minute Workout Sufficient?

While a dedicated 30 to 60-minute exercise regimen undoubtedly offers more benefits than a brief 10-minute session, it’s crucial to recognize the value of any physical activity.

Short workouts may not only aid in weight loss but also improve sleep quality, boost energy levels, and more.

A study conducted by the University of Utah suggests that even short bursts of high-intensity exercise throughout the day can yield substantial benefits.

Women who incorporated brief sessions of intense exercise into their daily routines experienced a reduction in their body mass index, and some even observed a decrease in obesity levels.

The key takeaway is to focus on increasing the intensity of the workout, as the duration of the session itself is secondary.

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5 Exercises You Can Do In Just 10 Minutes

In today’s fast-paced world, finding time for regular exercise can be a challenge amidst busy schedules.

However, maintaining physical activity is crucial for good health and ensuring we don’t skip workouts.

1. Jumping Jacks:

Jumping jacks are a simple yet effective exercise that requires no equipment. They boost cardiovascular endurance, muscle strength, and calorie burning.

Begin by standing straight with feet together and arms by your sides. Jump, spreading your legs wide while raising your arms overhead.

Jump again to return to the starting position. Repeat for one minute, rest for 15 seconds, and complete three sets.

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2. Squats:

Squats are excellent for the lower body, strengthening legs, hips, and glutes efficiently.

Stand with feet shoulder-width apart and toes slightly pointed out. Slowly bend knees and lower hips as if sitting in a chair.

Maintain a straight back, ensuring knees don’t extend beyond toes. Rise back up and repeat for one minute, rest for 15 seconds, and complete three sets.

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3. Push-ups:

Push-ups target chest, shoulders, triceps, and core muscles, enhancing upper body strength and posture.

Start with hands shoulder-width apart on the ground and feet together behind you. Lower body towards the ground by bending elbows, keeping back straight.

Push back up to the starting position and repeat for one minute. Rest for 15 seconds, then complete three sets.

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4. Plank:

Planks engage core muscles including abs, back, and shoulders, improving posture, balance, and stability.

Begin by placing forearms on the ground, aligning elbows directly under shoulders. Extend legs behind you, balancing on toes.

Keep body straight and hold for one minute. Rest for 15 seconds, then complete three sets.

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5. Burpees:

Burpees are a dynamic full-body exercise, efficiently burning calories and engaging multiple muscle groups.

Start by standing with feet shoulder-width apart. Bend knees and place hands on the ground in front of you.

Jump feet back to a push-up position, perform a push-up, then jump feet back towards hands and jump up as high as possible. Repeat for one minute, rest for 15 seconds, and complete three sets.

Are you tired of cycling through endless diets and grueling workouts in pursuit of weight loss? Many of us have been there, frustrated by the slow or nonexistent progress.

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But fear not, there’s a solution: incorporating a few targeted exercises into your daily routine can be a game-changer.

By training twice a day, you can kickstart muscle growth, enhance strength, and even accelerate fat loss.

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5 Expert-recommended Exercises To Help You Shed Weight And Burn Fat

1. Burpees:

This full-body exercise combines cardio and strength training, quickly elevating your heart rate for high-intensity fat burning. Engaging multiple muscle groups boosts your metabolism and calorie burn.

How to do it:

1. Start in a standing position.
2. Drop into a squat with hands on the ground.
3. Kick feet back into a push-up position.
4. Return feet to squat position.
5. Jump upward from squat position.
6. Land softly and repeat.

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2. Deadlifts:

Primarily targeting the lower back, glutes, and hamstrings, deadlifts are a potent compound exercise.

They stimulate muscle growth and boost metabolism, engaging your core and upper body for a comprehensive fat-burning workout.

How to do it:

1. Stand with feet hip-width apart.
2. Bend at the hips and knees, grasping the bar with a strong grip.
3. Keep back straight and chest up, lift the bar by pushing through heels.
4. Fully extend hips and squeeze glutes at the top.
5. Reverse the movement, keeping the bar close to your body.
6. Perform desired reps with proper form.

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3. Squats:

Working large lower body muscles, squats require significant energy expenditure, aiding in calorie burning. They also increase lean muscle mass, enhancing your body’s fat-burning capacity.

How to do it:

1. Stand with feet shoulder-width apart.
2. Keep back straight and chest up.
3. Bend knees and hips, lowering body.
4. Aim for thighs parallel to the ground.
5. Push through heels to stand up.
6. Maintain good form and repeat.

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4. Push-ups:

This bodyweight exercise targets chest, shoulders, triceps, and core, improving upper body strength and endurance.

Incorporating push-ups into your routine can help tone your upper body and contribute to fat loss.

How to do it:

1. Start in a plank position with hands shoulder-width apart.
2. Keep body straight, engage core, and maintain neutral spine.
3. Lower body by bending elbows.
4. Lower until chest is close to the ground.
5. Push back up to starting position.
6. Repeat desired reps.

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5. Leg raises:

Targeting lower abdominal muscles, leg raises improve core strength and stability, crucial for proper form during other exercises.

While they may not burn as many calories alone, they support better posture and form, enhancing overall workout performance.

How to do it:

1. Lie flat on back with arms by sides.
2. Keep legs straight or slightly bent.
3. Slowly lift legs off the ground.
4. Continue until legs form a 90-degree angle.
5. Lower them down slowly, avoiding arching back.
6. Repeat for desired reps.

Incorporating a combination of these exercises into your fitness routine can significantly enhance fat loss efficacy.

Maintaining a balanced workout plan that integrates both strength training and cardiovascular exercises, alongside a nutritious diet, is paramount for optimal fat loss outcomes.

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Here are some essential tips to consider while performing these exercises:

1. Allow a gap of 3-4 hours between your meal and exercise sessions to optimize digestion and energy utilization.
2. Always commence with a thorough warm-up to prepare your muscles and joints for exertion, reducing the risk of injury.
3. Maintain proper form throughout exercises, particularly focusing on keeping your back straight and avoiding arching to prevent potential back pain or injury.
4. Post-workout, ensure to incorporate cool-down exercises to aid in muscle recovery and reduce post-exercise stiffness and soreness.
5. For maximal benefits, adhere to a regimen of performing these exercises twice a day, consistently.

Moreover, maintaining a healthy and balanced diet is indispensable for supporting your fitness endeavors and maximizing results.

Ladies, adhering to these guidelines and committing to performing these exercises twice daily can yield prompt and noticeable results in your fitness journey.

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Everyone harbors areas they wish to strengthen and sculpt. For many, tackling the stubborn “pooch” in the lower abdominal region presents a challenge during workouts.

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Fortunately, there are straightforward exercises that effectively target this area, requiring no equipment and easily done at home.

Explore below for eight weighted ab exercises to incorporate into your routine, along with recommended sets and repetitions.

Use them as a core finisher after your next workout, or transform them into a complete regimen by selecting five and cycling through them circuit-style.

Remember to prioritize your body’s cues, and feel empowered to adapt or switch to bodyweight variations when necessary.

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5-Minute Flat Belly Workout For Losing Weight

1. Rotating Plank

Engage your core and enhance balance and stability with this twist on the traditional plank. While holding weights intensifies the challenge, you can also opt for bodyweight-only for proper form.

– Assume a plank position, maintaining a tight core and firm glutes, with a five-pound dumbbell in each hand. Keep wrists steady to safeguard your joints and widen your stance slightly.

– Elevate your left hand towards the ceiling, smoothly twisting your torso without allowing your pelvis to tilt. Maintain control throughout the movement.

– Return your left hand to the floor and repeat on the opposite side to complete one repetition.

– Perform three sets of eight to 10 repetitions.

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2. Elevated High Knees

Elevate your heart rate and engage your core with this dynamic cardio exercise. Holding a lightweight dumbbell at chest level adds an extra challenge to your shoulders.

– Hold a light dumbbell at chest height with arms extended.

– Execute a high-knee run in place, ensuring your core remains activated and your chest upright as you drive your knees upward.

– Repeat for 30 seconds, then rest for 30 seconds. Complete four sets.

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3. Seated Oblique Twist

Target your obliques effectively with this seated twist, adaptable with or without additional weight for added difficulty.

– Sit on the ground with knees bent and heels positioned about a foot from your buttocks, grasping a dumbbell with both hands. For an advanced variation, raise your feet slightly off the floor.

– Lean back slightly without rounding your spine, maintaining a straight back.

– Engage your core as you twist slowly to the left, bringing the weight towards your left side. Focus on controlled rotation.

– Return to the center and rotate to the right to complete one repetition.

– Perform three sets of 12 to 15 repetitions.

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4. Rowing Plank

Engage multiple muscle groups simultaneously with this compound exercise, targeting both your core and back muscles effectively.

– Begin in a high plank position, gripping dumbbells resting on the floor with hands directly beneath your shoulders and feet slightly wider than shoulder-width apart.

– Pull your right elbow upward, drawing the dumbbell towards your chest while keeping your core engaged and hips stable.

– Lower the weight back to the plank position before repeating the motion on the opposite side, completing one repetition.

– Complete three sets of eight to 10 repetitions.

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5. Torso Stability Reach

Challenge your upper and lower abs with this move that demands torso stability as your arms and legs extend from your center.

– Lie on your back with arms extended toward the ceiling, grasping a single weight with both hands. Keep your left leg bent and extend your right leg.

– Lower your arms and extended leg toward the floor while maintaining contact between your lower back and the mat.

– Return to the starting position by lifting your arms and leg, completing one repetition.

– Perform three sets of eight to 10 repetitions on each side.

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6. Diagonal Wood Chop

Engage your obliques and upper abs dynamically while elevating your heart rate with this full-body exercise requiring minimal space.

– Squat and twist left to hold a dumbbell outside your left leg.

– Exhale as you lift the weight diagonally across your body, pivoting on your left foot as necessary.

– Return the weight to the starting position with control, completing one repetition.

– Complete three sets of 10 to 12 repetitions.

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7. Leg-Rocking Plank

Challenge your core stability with this variation of the traditional plank, engaging each leg individually for increased difficulty.

– Initiate in a high plank position with hands beneath shoulders.

– Lift your right leg off the ground and gently rock your upper body backward and forward while maintaining a flat back and engaged core.

– Return your right leg to the ground in a neutral plank position and repeat the movement with your left leg, completing one repetition.

– Perform three sets of six to eight repetitions.

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8. Twisting Reverse Lunge

Engage your entire body, with a focus on the obliques, by incorporating a twist into this reverse lunge variation.

– Stand with feet hip-distance apart, holding a weight with arms extended in front of you.

– Step back with your right foot, lowering into a lunge while twisting your torso to the left.

– Return to the starting position and straighten your legs while exhaling. Bring your feet together before repeating the movement with the left leg, completing one repetition.

– Perform three sets of eight to 10 repetitions.

In our modern, fast-paced society, prioritizing health has shifted from a luxury to a necessity.

Yet, with hectic work schedules and the demands of managing a household, many women struggle to carve out time for regular gym visits.

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This predicament often leads to frustration and doubts about shedding those unwanted pounds.

While exercising at home presents a convenient solution, the absence of structured guidance and uncertainty about effective weight loss methods can be overwhelming.

At-home workouts offer a straightforward approach to exercise, requiring no specialized equipment or formal training.

They present an opportunity for women to seamlessly integrate physical activity into their daily lives.

With dedication and consistency, achieving fitness objectives is within reach for anyone.

Let’s delve into some practical and easily manageable weight loss exercises tailored for women to pursue in the comfort of their own homes, fostering wellness and vitality.

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Why Is Exercise So Important for Weight Loss?

To begin with, weight loss requires a calorie deficit, meaning you need to burn more calories than you consume.

While adjusting your diet can contribute to this, ignoring exercise may lead to a loss of muscle mass.

This is problematic for weight loss since muscle aids in boosting metabolism and facilitating fat burning.

Experts advise integrating a balanced diet with regular exercise to optimize weight loss outcomes.

Physical activity plays a pivotal role in reshaping the body by enhancing muscle mass and fostering a leaner physique.

Studies demonstrate that consistent exercise is more effective for weight loss compared to dietary changes alone.

This is because exercise not only burns calories but also builds muscle, which is vital for sustaining a healthy metabolism.

Additionally, exercise promotes better blood circulation and triggers the release of endorphins, enhancing motivation and reducing stress, thereby supporting adherence to a weight loss regimen.

Moreover, regular exercise yields enduring benefits beyond weight management. Research indicates that it enhances cardiovascular health, bolsters immune function, and mitigates the risk of chronic ailments like diabetes and heart disease.

Consequently, it is advisable to incorporate both cardiovascular and strength training exercises for comprehensive health advantages.

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6 Best Fat-Burning Exercises for Home and the Gym

1. Jumping Jacks

Position yourself upright, arms resting beside you. Bend your knees slightly, leaping your legs outward beyond shoulder-width while simultaneously thrusting your arms upward and outwards.

Return to the initial stance and repeat for a continuous 30-second interval. For heightened difficulty, integrate light dumbbells (1 to 3 pounds) into the exercise.

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2. Burpees

Stand with feet shoulder-width apart. Lower your body into a squat, placing your hands on the ground before your feet.

Propel your feet backward, assuming a plank position, then swiftly return them toward your hands, executing a powerful upward jump. Repeat the sequence.

To intensify, include a push-up during the plank phase. For beginners, opt for a squat thrust, omitting the final explosive jump.

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3. Squat Jumps

Position feet shoulder-width apart, descending into a squat (maintaining lifted back and upper body, lowering hips and buttocks as if sitting in an invisible chair).

Engage your core and leap explosively, landing softly and promptly returning to a squat position. Repeat the motion.

Elevate difficulty by incorporating a weight vest or holding a weighted ball or light dumbbells.

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4. Skater Jumps

Stand with feet hip-width apart. Plant your right foot firmly, crossing your left leg behind and out to the right side (resembling a curtsy lunge).

Your weight should rest on your right leg. Simultaneously, swing your right arm to shoulder height and your left arm across your body toward your right hip.

Leap to the left, replicating the movement on the opposite side. Alternate leaps while mimicking a skating motion with arm movements.

For added challenge, aim to touch the ground with your hand during each leap.

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5. Plank Jacks

Initiate in a plank position, aligning wrists with shoulders and maintaining a straight body line.

Feet planted together, swiftly jump them outward, then back together at a rapid pace.

Ensure continual engagement of the core and prevent hip sagging.

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6. High Knees

Commencing from a standing position, lift your left knee toward your chest. Quickly switch legs, pulling your right knee toward your chest.

Alternate knees at a rapid pace while simulating a running motion with your arms, synchronizing the left arm with the right leg and vice versa.

Attention, ladies! Losing weight can feel like an uphill battle when you’re not sure where to start.

From trendy online fitness crazes endorsed by influencers to a flood of wellness trends and the latest diets, it’s easy to feel overwhelmed before even beginning your weight loss journey.

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But fear not, taking that initial step is often the toughest part. Once you have a solid plan in place, you’re primed to take control.

We’ve consulted with two fitness experts who share their top-recommended daily weight loss exercises for women.

If you’re wondering why shedding unwanted pounds seems like an insurmountable challenge, consider this: women typically have a slower metabolic rate compared to men, as explained by UPMC HealthBeat.

In simpler terms, a woman’s body doesn’t burn as many calories for basic functions like breathing, blood circulation, and cognition. The excess calories are stored as fat.

So, what’s a gal to do? It’s time to ramp up your cardio and strength training and complement your exercise routine with a balanced diet.

Our experts have you covered on the fitness front and are here to guide you through the best daily exercises for women looking to shed pounds.

Incorporate these moves into your daily regimen and witness the scale move in the right direction.

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11 Exercises Women Should Do Every Day

1. Brisk Walking

Don’t underestimate the power of a good walk when it comes to shedding weight and toning up.

Incorporating at least 30 minutes of brisk walking into your daily routine can significantly boost your calorie burn throughout the week.

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2. Squats

For squats, start by positioning your feet shoulder-width apart on the floor. You can place your hands on your hips, clasp them by your chest, or extend them forward for added stability.

To ramp up the intensity, hold a set of dumbbells at your sides. Begin the squat by bending your knees and pushing your hips back, lowering until your thighs are parallel to the floor or lower.

Push through both feet to return to standing. Aim for three sets of 12 to 15 repetitions.

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3. Pushups

Love them or loathe them, pushups are fantastic for sculpting your upper body and core. If standard pushups are too challenging, start with knee pushups or wall pushups.

Begin by placing your hands on the floor beneath your shoulders, rising up onto the balls of your feet.

Maintain a straight line from your head to your feet as you bend your elbows, lowering your chest toward the ground.

Ensure your lower back remains straight. Push back up to a high plank position to complete one repetition. Aim for three sets of eight to 12 reps.

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4. Lunges

Lunges are an effective lower body exercise targeting the quads, hamstrings, and glutes. Take a large step forward with one leg to begin.

Bend both knees to initiate the lunge, keeping your upper body upright and ensuring your front knee doesn’t extend beyond your toes.

Push through your front heel to return to standing, then repeat on the other side. Aim for three sets of 12 to 15 reps per leg.

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5. Burpees

Starting with your feet shoulder-width apart, engage your abs and lower into a high plank position with your hands on the floor and legs extended behind you.

Perform a pushup, then push back up and jump your feet forward to meet your hands. Explosively jump upward while raising your arms overhead. Aim for three sets of 10 reps.

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6. Mountain Climbers

Mountain climbers engage your entire body and elevate your heart rate. Begin in a high plank position with your hands below your shoulders and legs extended behind you.

Quickly alternate bringing your knees toward your chest, one at a time. Aim for three sets of 30 reps.

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7. Jump Rope

Jumping rope is a calorie torcher that works both your upper and lower body. Start by jumping for one minute, followed by a 30-second rest.

Increase your jumping duration gradually, aiming for two to three minutes consecutively.

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8. Glute Bridges

Lie flat on your back with bent knees and feet planted on the floor. Keep your arms by your sides, palms down.

Push through your feet to lift your hips toward the sky until your hips, knees, and shoulders form a straight line.

Squeeze your glutes at the top before lowering back down. Aim for three sets of 15 reps.

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9. Superman

Lie face down with arms extended overhead and legs straight. Lift your arms and legs off the ground, focusing on your lower back. Hold for a moment before lowering back down. Aim for three sets of 20 reps.

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10. Plank Holds

Start in a high plank position with hands shoulder-width apart and feet on the balls of your feet.

Lower to your forearms, ensuring elbows are under your shoulders. Maintain a straight line from head to heels, engaging your core. Aim for three sets of one-minute holds.

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11. Alternating Bird-Dogs

Begin on all fours with hands beneath your shoulders and knees below your hips. Extend your right arm forward and your left leg backward, keeping your hips and shoulders parallel to the floor.

Hold briefly before bringing your elbow and knee together underneath your body. Repeat on the opposite side. Aim for three sets of 20 reps.

Grab your calendar and encircle a date six weeks from now. That’s when you’ll reflect on today with gratitude for starting this home workout plan designed for women.

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Hiring a personal trainer can be costly, gym visits may not align with your preferences, and crafting your own weight loss regimen can feel overwhelming.

That’s where this program steps in: offering a well-rounded blend of high-intensity interval training, strength exercises, flexibility work, and recovery periods to aid in calorie burn and muscle building.

Whether your goal is weight loss (remember, it’s not a prerequisite for enhancing fitness and well-being), this plan supports progress at a sustainable pace.

What sets this workout routine for women apart? It’s tailored for home workouts, requiring minimal equipment (or adaptable for zero-equipment alternatives) to accommodate your needs.

In just six weeks, this at-home workout plan for women integrates both cardio and strength training to significantly enhance your physical fitness.

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6-Week Home Workout Plan for Women

How it operates: Stick to the schedule below, or modify it as needed to suit your individual preferences (e.g., opt for Wednesday rest days instead of Sundays, or reduce weekly workout frequency if you’re new to fitness).

The key guideline is to follow the workouts in the prescribed order, if feasible.

 

What you’ll require:

– Lightweight dumbbells (5-8 pounds) (Available on Amazon)

– Medium dumbbells (10-15 pounds) (Available on Amazon)

– Medicine ball (Available on Amazon)

– Swiss ball (Available on Amazon)

– Workout bench (Available on Amazon)

 

• Home Workout Plan for Women

This 6-week regimen offers a daily exercise routine with one rest day per week. Each session lasts just 20 to 30 minutes, allowing for flexibility in scheduling and intensity.

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• Elevate Your Routine

This plyometric workout focuses on leg exercises such as squats, jumps, and lunges. Designed to enhance power and strength, each move is performed for 30 seconds followed by a 30-second rest, completing the routine in under 30 minutes.

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• Tabata Challenge at Home

Blend cardio and strength with this Tabata workout, featuring 20-second bursts of maximum effort followed by 10-second rests.

Despite its brevity, this fat-burning routine demands peak intensity throughout its 20-minute duration.

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• Equipment-Free Cardio Blast

Ideal for home workouts, these high-intensity interval training (HIIT) exercises utilize only body weight.

Completing each of the 13 exercises for one minute followed by a minute of rest ensures a full-body workout in under 30 minutes.

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• Dynamic Stretching

Included in this 6-week plan are 7 dynamic stretches to aid in weight loss. Unlike passive stretches, these dynamic stretches engage muscles actively, preparing them for exercise and ensuring comfort throughout the routine.

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• Full-Body HIIT

This equipment-free HIIT workout targets all major muscle groups. Following a brief warmup, alternate between moderate and maximum effort exercises, with minimal rest between each, for two to three circuits.

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• Running Intervals for Speed

Enhance your running prowess with interval training. Start with a 3-minute warmup, gradually increasing speed before alternating between running and sprinting until reaching maximum velocity. Conclude with a 4-minute cooldown.

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• Efficient Weight-Loss Circuit

In just 25 minutes, this circuit workout boosts metabolism and burns calories. Adapted for all fitness levels, beginners perform mini circuits with rest intervals, while advanced participants tackle the full circuit with shorter rests.

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• Interval Cycling Adventure

This cycling workout incorporates intervals for calorie burning and muscle building. With seated and standing climbs and descents, interspersed with recovery periods, the 30-minute session passes quickly.

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• Metabolism Boosting Blitz

Combining resistance training, cardio, and HIIT, this comprehensive workout plan also includes dietary tips for increased metabolism.

Incorporating protein-rich meals, hydration, and metabolism-boosting foods ensures optimal results over the 6-week period.

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Things to Remember While Doing Exercises at Home

– Aim for aerobic exercise at least three times weekly, with each session lasting 20-30 minutes to reap the health benefits.

– For weight loss, aim for aerobic sessions lasting more than 20 minutes each.

– Incorporate strength training exercises like push-ups, squats, and lunges to build muscle and boost metabolism.

– Prioritize warming up and stretching before exercising to prevent injuries.

– Stay hydrated by drinking water before, during, and after your workout sessions.

– Listen to your body’s signals and take breaks when needed to avoid overexertion.

– Consult a doctor before starting any exercise routine if you have medical conditions or injuries.

– Avoid exercising in extreme temperatures or poor air quality to protect your health.

– Use proper equipment and ensure your exercise area is safe and free from obstacles.

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The Final Words

Working out at home offers an effective and convenient option for women aiming to shed weight and enhance their well-being.

By integrating cardio and strength training routines like squats, lunges, and crunches, women can attain excellent results right from the comfort of their own space.

With dedication and a steady routine, anyone can reach their fitness objectives and relish the enduring advantages of consistent physical activity.

If you’re embarking on a new fitness journey or resuming exercise after a break, jumping straight into intense workouts like HIIT classes or long runs can be overwhelming and risky.

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However, starting with core exercises can mitigate the risk of injury and build a strong foundation for your fitness journey.

Your core muscles, comprising the abs, glutes, back, and hip muscles, provide stability and support for proper posture and movement, enabling you to tackle more demanding exercises safely.

The great news is that you can kickstart your fitness journey or comeback with some effective ab exercises right from the comfort of your bed.

We’ve collaborated with two fitness experts to curate a collection of ab exercises that require no equipment, allowing you to strengthen and tone your core while enjoying your favorite shows or relaxing in bed.

Whether you’re a seasoned fitness enthusiast or a newcomer to exercise, read on for 14 impactful ab exercises designed to enhance your core strength without ever leaving your bed.

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14 Advanced Flat Belly Workout To Reduce Belly Fat

1. Pilates Ring Crunches

Starting with proper form in basic crunches is essential. Incorporating a Pilates ring adds resistance for a more effective workout.

– Lie on your back with knees bent and feet flat on the bed, shoulder-width apart.

– If available, hold a Pilates ring straight in front of your body.

– If not, cross your arms over your chest or place your hands behind your ears or head.

– Slowly crunch your upper body up, lifting your shoulder blades off the bed, and squeeze the Pilates ring at the top if using one.

– Lower your upper body back down slowly.

– Aim for three sets of 10 reps or one set of 25 reps.

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2. Bicycle Crunches

This dynamic move targets not only your abs but also your oblique muscles and hips.

– Lie on your back with knees bent, feet flat on the bed, and hands behind your ears, elbows pointed out.

– Bring your elbow to the opposite knee, rotating your torso while extending the opposite leg.

– Alternate sides in a fluid motion.

– Complete 12 slow reps on each side.

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3. Push-Throughs

Engage both upper and lower abdominals with this effective exercise.

– Lie on your back with knees bent, feet flat on the bed, and arms extended straight out, palms facing down.

– Slowly crunch your upper body up slightly, raising your shoulder blades off the bed while pushing through the space between your knees with your hands.

– Aim for 25 reps.

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4. V-Sits

This static hold strengthens abs, hip flexors, and back muscles, especially with the added challenge of a Pilates ring.

– Lie on your back with legs straight and arms extended overhead on the bed.

– Hold a Pilates ring straight out if available, or extend arms in front.

– Engage your core to lift both arms and legs simultaneously, forming a “V” shape with your body.

– Hold for 15–30 seconds, squeezing the Pilates ring if using one, then lower back down.

– Repeat three times.

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5. Toe Touches

Isolate your abs with this focused move.

– Lie on your back with arms at your sides and legs extended vertically.

– Reach toward your toes, pausing at the top.

– Slowly lower back down.

– Aim for 20 reps.

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6. Crunch Rotation

Target your oblique muscles with this variation of basic crunches.

– Lie on your back with knees bent and arms behind your head.

– Crunch up, lifting one leg slightly as you twist and touch the opposite elbow to the knee.

– Return to starting position and repeat on the other side.

– Complete 10 reps on each side.

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7. Leg Marches

Master this basic move before advancing to more challenging variations.

– Lie on your back with knees bent at 90 degrees and shins parallel to the bed.

– Flatten your back against the bed, exhale slowly, and lower one heel to tap the mattress.

– Alternate legs while tapping the bed.

– Continue for 30 seconds.

– Repeat three times.

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8. Double Leg Reverse Crunches

Building on leg marches, double leg reverse crunches intensify the abdominal challenge by coordinating both legs.

– Lie on your back with knees bent, feet flat on the bed, and toes pointing forward.

– Place your arms behind your neck or by your sides, palms facing down.

– Slowly draw both knees toward your chest, lifting them upward until your feet are above your head while crunching up.

– Lower your legs back down to the starting position, then lift them up again.

– Aim for 20 repetitions.

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9. Alternating Straight Leg Raises

Transitioning to single-leg movement increases difficulty by engaging longer levers.

– Lie on your back with legs extended upward, perpendicular to the bed, and arms at your sides.

– Exhale slowly, flattening your back against the bed as you lower one straightened leg toward the mattress.

– Reach up toward the shin of the extended leg.

– Inhale as you slowly raise the leg back up, alternating sides.

– Aim for five repetitions per leg.

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10. Straight Leg Raises

Elevate the challenge by lifting both extended legs simultaneously.

– Lie on your back with palms under your hips for support, legs straight.

– Lift both legs together until they’re hovering above the floor.

– Hold the position for 30 seconds, adjusting leg height for difficulty.

– Relax and repeat for three sets.

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11. Scissor Kicks

Engage hips, glutes, and inner thighs with lateral movement in this advanced exercise.

– Lie on your back with legs straightened and palms under hips for support.

– Lift legs about 6 inches off the bed.

– Perform alternating scissor-like movements with slow breaths for 30 seconds.

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12. Modified Planks

Start with an easier variation by placing forearms on an elevated surface like a mattress.

– Lie on your stomach, elbows under shoulders, palms together.

– Rise onto toes, engaging core and glutes, keeping back flat.

– Hold for 15–30 seconds, repeating three times.

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13. Side Planks

Target obliques with this side-oriented plank variation.

– Lie on your side, feet stacked, body in a straight line, and arm straight.

– Engage core and glutes, lifting body into a straight line.

– Hold for four breaths, switching sides.

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14. One-Legged Ab Planks

Challenge balance and core strength with this advanced variation.

– Hold a high plank, lifting one leg.

– Maintain a straight line, holding for 5–10 seconds.

– Switch legs, aiming for three to five reps per side.

Attention, ladies! Don’t overlook incorporating ab workouts into your next exercise routine.

Whether your goal is to sculpt a washboard stomach or simply enhance core strength, these exercises are an excellent starting point for boosting your overall stability and power.

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The beauty of ab workouts lies in their versatility—they can be performed with minimal equipment, making them suitable for both home and gym settings.

Keep reading for our top recommendations on the most effective ab workouts and exercises tailored specifically for women.

 

What Are The Best Abs Workouts For Women?

While there’s no strict division between “women’s” and “men’s” ab exercises, there’s a variety of movements tailored for women’s abs workouts.

Many of these target the lower body primarily but also engage the upper body. Below are some effective ab workouts suitable for beginners and advanced enthusiasts alike:

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11 Best Abs Workouts For Women

• Opposite Arm and Leg Reach

This exercise strengthens both your abs and back, contributing to improved posture.

Begin on all fours, with hands beneath shoulders and knees aligned under hips.

Extend your right arm straight ahead while simultaneously stretching your left leg straight back with foot flexed.

Hold this position briefly before returning to the starting position and switching sides. Aim for 10 to 15 repetitions.

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• Prone Opposite Arm and Leg Reach (Dead Bugs)

Similar to the opposite arm and leg reach, this variation is performed lying on your back (hence the nickname “dead bugs”). It’s excellent for alleviating back pain and enhancing core and back muscle stability.

Start lying on your back with arms straight above you, aligned with your shoulders, and knees bent at 90 degrees.

Extend your right arm overhead, lowering it towards the ground, while simultaneously straightening your left leg towards the floor.

Hold briefly, then return to the starting position. Repeat on the opposite side. Aim for 10 to 15 repetitions.

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• Russian Twists

Target your obliques with Russian twists, which effectively engage your midsection while enhancing balance and stability.

Sit on the floor or a mat with knees bent and ankles together. Optionally, hold a kettlebell, small dumbbell, or plate with both hands.

Lift your heels off the ground, engage your core, and keep your back straight. Twist your torso to the right until your arms are parallel to the floor, then return to the starting position while exhaling.

Repeat on the opposite side. Aim to complete as many reps as possible within 60 seconds.

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• Scissor (or Flutter) Kicks

Effective for core strength and targeting lower body and back muscles, scissor kicks also engage your quads and abs.

Lie face up on a mat with legs straight and palms flat on the floor beside your hips for support. Engage your core, lift your shoulders slightly off the mat, and keep your gaze towards the ceiling.

Lift your legs a few inches off the ground and scissor them, alternating lifting and lowering each leg. Aim for 15 to 20 repetitions before lowering back down.

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• Bicycle (or Elbow-to-Knee) Crunches

This exercise targets deep abs and supports hips, spine, and pelvis, enhancing coordination.

Lie flat on a mat with knees bent, hands beside your forehead, and elbows out to the sides.

Curl your shoulders up off the floor, lifting your legs with knees bent at 90 degrees.

Alternate between straightening and bending each leg, resembling a pedaling motion.

Twist your upper body to bring the opposing elbow towards the knee as you bend each leg. Return to the starting position between each crunch. Aim for 15 to 20 repetitions on each side.

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• Hip Raises (Glute Bridges)

Excellent for glutes and abs, hip raises (glute bridges) activate your core and lower body.

Lie on your back with knees bent and feet flat on the floor. Place your arms by your sides for support.

Engage your core and lift your hips off the ground, squeezing your glutes while keeping shoulders planted. Hold for a few seconds before lowering back down. Aim for 15 to 20 repetitions.

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• Plank Pose

Planks are a full-body exercise targeting arms, shoulders, glutes, and core.

Prop yourself up on your forearms with elbows aligned below shoulders. Lift your feet until your body forms a straight line from head to heels.

Focus on your abs and hold the position for as long as possible. Modify by starting with knees on the ground for extra support.

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• Reverse Crunch

Strengthen the lower abdominals with reverse crunches, a precursor to more advanced exercises like leg raises.

Lie on your back with knees bent and feet flat on the floor. Keep arms by your sides for support.

Engage your core and pull your knees towards your chest, lifting your hips off the floor without lifting your upper body. Aim for 3 sets of 8-12 reps.

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• Side Plank

Target obliques, shoulders, and upper body with side planks.

Plant your elbow directly under your shoulder and stack your legs on top of each other.

Lift your body into a straight line from ankles to head, supported by your forearm and lower foot. Hold as long as possible before switching sides.

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• Crunch Kicks

Boost core strength and stability with crunch kicks, focusing on controlled movements.

Lie on your back with hands flat by your sides. Engage your core and raise your legs off the ground to a 45-degree angle.

Bend your knees towards your chest and then kick them back out to starting position. Aim for 3 sets of 8-10 reps.

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• Explosive Movements

Incorporate explosive movements, like kettlebell exercises, to intensify core engagement.

For more workout inspiration, check out our workouts for women section, including arm exercises and leg day workouts.