When women engage in different types o Strength Training exercises at home, this don’t just affect their muscles as it can also offer major effects on their physical health. This includes reducing their blood pressure, reducing diabetes risks, and improving their cholesterol. Better yet, such training exercises can also improve their ability in performing their daily activities at home.
Traditionally, women strength training exercises is done with Barbell and Dumbbells which is commonly practiced in gyms and even in other fitness centers. But, what if you don’t have enough money to have an access to the gym? Is there a possibility for you to perform such kind of exercises at home?
How to Perform Strength Training Exercises at Home Without Equipment?
To perform exercises at home without the use of any strength training equipment such as barbells and dumbbells, make use of some bodyweight exercises for you to become strong. These are the types of exercise that women need to perform with the use of their body weight. In addition to that, women can also make use of their weightlifting moves such as deadlifts, overhead squats and many others with the use of any household item. This will add additional weight to their exercises making their strength training exercises challenging to their muscles.
Here are the lists of some of the best strength training exercises that women may perform at home without any equipment and these are as follows:
- Overhead Squat
This is an effective strength training exercise that upholds full body exercises for women. This primarily targets the glutes, quads, lower back, shoulder, abdominal muscles, and triceps. All you need to perform such type of training exercise is a weighted gym bag. All you have to do is to stand up and then hold the gym bag just above your head while gripping both ends of the bag. You need to hold such position during the entire exercise. Always maintain your arms straight and your feet a bit wider than the width of your shoulder.
Then, thrust your hips back and start to bend your knees to squat. Keep you’re back straight at all times to continue to descent downward whole envisioning that you are trying to sit on a small chair. Once, your hips is already parallel to your knee joints, hold your position for a second. Then, back to your starting position. This is already one repetition and if you want to aim to build more strength, then you need to repeat this exercise five times.
This is one of the best strength training exercises that work most of the hamstrings, quads, back and glutes of women. In this exercise, you need to place a gym bag in the front part of your feet. Then, stand behind having both feet close together. After that, you need to twist your knees while pushing back your hips to grab both end portion of the gym bag. Be sure that your back is always straight in doing this. Now, be in a standing position by straightening your legs and back. Always remember to keep your back straight to prevent injuries. Once you are already on a straight stance, you need to contract shoulder blades and stick out your chest. This is already one repetition and if you wish for more strength, you need to do it for five times.
- Hammer Curls
In this type of strength training exercise for women at home, you need to make use of two water jugs that are weighted. This is an exercise that primarily works with the main women’s muscle and bicep. You need to hold the water jug in each of your hand while maintaining your arms straight in its side. You also need to maintain straightness of your wrist in line with your arm. This will be your starting position.
Slowly, spare time to contract your biceps at the same time use your forearm in bringing the jugs in an upward direction highlighting curling motion. When your hand is almost in contact with your arm, then hold and stop the position for few seconds while squeezing your biceps. Then, gently lowers the position of the water jug back to the starting position.
- Push Up
This is an exercise the mainly works with your chest as well as shoulders and triceps. In this exercise, you need to start by putting your hands and feet on the floor. Keep your hand in a position little more apart from the shoulder’s width while your fingertips face forward. Maintain to let your back be straight as this will be your starting position. Then, bend your arms and little by little let yourself lower until the chest is about to reach the floor. Hold such position for few seconds and after that, you need to return to the starting position again.
These are just some of the most common straight training exercises for women at home without equipment. If you are not aware on how to perform such exercises, there are also strength training videos that can help you on the step you need to follow to perform the said exercises properly. You are assured that these exercises can truly build the strength of all your body parts as much as what you wanted.