During a proper warm up the muscles are warmed up as the temperature in those muscles increases this is beneficial because more muscles will be able to contract with more force and relax quickly, this results in enhanced speed and strength.
Warm-up also improves muscle elasticity which decreases the risk of muscle injury.
Here is the list of 10 best home exercises for women:
For women who want a perfect butt and beautiful tight legs, the benefits of daily squats are endless.
The squatting muscle movement helps push fluids through your body and easily remove waste products and toxins. This process can help improve your digestive system and other systems in your body.
We all could lose a pound or two in our bodies with squatting. So it is good news to know that squatting exercise causes calories to burn in the whole body.
If you are looking for the best exercise to train your booty, then look no further than the squat exercise.
Stand with your feet shoulder-width apart and your arms stretched forward, then bent your knees and move your body down. Bent your knees properly and then in the same position extend your knees to return in your initial position.
2. BUTT BRIDGE
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Butt Bridge is good for mild depression and good for digestion. You can also do this exercise if you are suffering from a problem related to mono pause. It increases lungs capacity, it is also good for patient who is suffering from Asthma.
A person who is suffering from high blood pressure should do this regularly to get your blood pressure in control.
Lie on your back with knees bent and feet flat on the floor. Put your arms flat at your sides.
Then lift your butt up and down.
Do for a minimum 1 minute
3. PLANK AND REACH
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One of the top benefits of doing a plank and reach regularly is that it will strengthen the core – those muscles, bones, and joints that link the upper and lower body.
It is a great exercise for the abdominal muscles and deltoid muscles.
The Reach and Plank are carried out whilst maintaining a neutral spine, eliminating the constant strain caused by flexing and extending of the spinal column.
Start in a traditional plant’s position, then alternately extend one arm forward.
Keep your body straight during the exercise.
4. HIGH STEPPING
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High stepping exercise is often undervalued incapability to improve health, provide an adequate cardiovascular workout, and improve your speed, strength, and flexibility easily more than any other workout.
The up and down movement of the legs will also help you tighten up and strengthen your quads, hamstrings, and calves, but to a limited extent.
Any exercise that speeds up your heart and leaves you out of breath will help to improve your physical fitness level, and high stepping will do just that.
Run in place while pulling your knees as high as possible with each step.
Keep your upper body upright during this exercise.
5. MOUNTAIN CLIMER
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Mountain climber exercise strengthens your multiple muscle groups: core, shoulders, arms, and legs.
Easy to individualize: Modifiable for all fitness levels!
It is a versatile exercise you can use it in a warm-up, cool down, multi-stage circuit, etc.
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
6. LEG RAISES
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Leg Raises helps to drain any excess fluid which has accumulated in your legs. When you raise your legs, you are exercising the muscles responsible for digestion.
Elevated legs help you relax and take in more air. Your organic tissue will receive more oxygen, which in turn will reduce the tension in your muscles.
High heels are great for special occasions, right? But is it worth the leg pain you will have when you get home? Kick-off your shoes and elevate your legs for about 20 minutes to get relief.
Lie down on your back, and put your hands beneath your hips for support.
Then lift your legs until they form a right angle with the floor.
Slowly bring your legs back down and repeat the exercise.
7. RECLINED OBLIQUE TWIST
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Reclined Oblique Twist exercise will increase the speed of your core movements and it will help in playing sports like tennis, badminton, golf, and sports which need swinging.
Your ability of working day to day activities like bending, carrying, twisting, and balancing will be increased and you can perform these tasks easily.
Lie on your back with your legs extended and your elbows directly under your shoulders.
Lift your left leg at a 45-degree angle while reaching your right arm over to your left side.
Then slowly go back to the starting position. Repeat several times, and then switch to the other side.
8. HEELS TO THE HEAVENS
“Heels to the heaven” exercise is also known as “pulse up”.
This simple-looking exercise is great for strengthening your lower abdominal muscles. You don’t need much effort to do this exercise but you get amazing results from it.
Lie on your back with your hands at your sides and legs straight up towards the ceiling.
Raise your hips straight up off the floor and then go back to the starting position.
Repeat the exercise.
9. PLANK TAPS
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Plank Taps is great to reduce your belly fat. Performing regularly will get you the best result and Plank Taps burns more calories than other abdominal exercises.
Plank Taps are very helpful in correcting the posture. This will strengthen your arms, wrist, shoulders, and abdominal muscles.
Start in the straight arm plank position.
Lift your right hand to tap your left shoulder. Return to the start position and repeat with the other hand.
10. CHILD’S POSE
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Child’s Pose is great to calm your brain. Our life is very stressful, in this busy world we have thousands of work to do and this will put stress in the mind. To relieve stress Child’s Pose is very helpful.
This is a wonderful exercise to stretch hips and thighs. It will also help you in getting relief from lower back pain.
Start with your knees and hands on the floor. Put your hands a little forward, wider your knees, and put your toes together.
Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows; make your forehead chest close to the floor. Hold this position.
Keep your arms stretched forward as you sit back make sure there is enough space between your shoulders and earn during the exercise.
Cool-down is just the opposite of a warm-up but it’s just as important the primary goal of a cool-down is searching the body to baseline values before exercising this consists of reducing the breathing to normal levels lower the body and muscle temperature to create size levels and allow the heart rate to gradually reduce to a normal rate.