Regular Exercise is the Key to Relieve Stress and Promote Good Physical and Mental Health. Here are 10 Basic Easy-to-Do-Home Exercises for Women to Stay Fit.

We all have become a little laid back with lockdown going on and monotonous life at home. It is easy to lose focus from everything from food to workout. Exercise for Women's Health is extremely important helping them remain agile, healthy and control fat. Now is the time to make an extra effort and lift our spirits to keep following the routine to stay healthy and in shape.

Nevertheless, with or without equipment workout requires motivation which is the most important catalyst for picking up a task and making it a habit. We all have that moment of weakness where exercise seems to be a futile idea. Misleading workout videos also show unbelievable duration within which you can reduce your weight. However, it is not always true and when you don't reduce weight despite following these videos, the sense of losing kicks in. There are a few ways in which you can keep yourself motivated and get going. Remember, that reducing weight is not the target that you should try to achieve, rather it should be toning your body. So, let’s dive right away into a few effective ways to keep you motivated for a workout at home.

Having a temporary space is the worst mistake then most of us do when deciding to work from home. You might just take your yoga mat and set out in search of a quiet corner in the house for exercise. However, that is the wrong approach as not having a set place and every time struggling to find one before starting the workout might be a spirit dampener. Instead, set a corner in your house only for workout and keep all the equipment related to workout in that corner. Space should not be very closed and anything near the natural light works best.

You might be thinking that starting workout whenever you are free is the right approach. However, this approach brings down your efficiency because you are not prioritizing it. If something is important for us we try to block out time for that. Take, for instance, morning meetings in the office are always done at a specific time rather than scheduling it randomly. When we set up a time, we train our brain to start preparing for the upcoming task.

Leaving the workout buffs who can go to the gym any time of the day, most of us prefer working out in the morning. People have various reasons for choosing the morning time but the most important is energy. Our body is highly energetic in the morning and therefore fatigue is always less. On the other hand, if we are doing the same workout in the evening after our daily routine, the body is exhausted and so is the brain. Try to schedule your workouts in the morning with an energetic body and fresh mind rather than any other time of the day. Now, when we have discussed the ways to keep you motivated, let’s also know about few daily exercises for women at home that are easy, require no or basic equipment and will keep you toned.

There are several benefits of the squat but the most important one is toning of leg muscles. Squats work on every leg muscle like quadriceps, calves and hamstrings. Moreover, squats create an anabolic environment which is good for building muscles of the entire and increase overall muscle mass. There are several variations of squats but we would talk about bodyweight squat which does not require any equipment.

Stand straight and keep your legs apart slightly more than the shoulder-width. Stretch your arms straight and match to the shoulder level keeping them parallel to the floor. Remember that your torso should be straight, but the lower back should be arched a little. Keep your core tight and lower your body, pushing your hips outward and bending the knees. Gently, bring your body back to the starting position. You should do at least 15 to 20 repetitions of squats for perfection. Also, squats are a great leg exercise for females at home and therefore you can include it in your daily routine.

If you have done a plank before then this workout is just a step ahead of it. However, if you are a beginner then start with classic plank and build your core strength. You can also do a mix of both basic and advanced plank. Plank is a superb exercise for strengthening your shoulders, back, abs and neck. Further, it also helps in maintaining a good posture.

To start with this exercise, take the press-up position first and align the position of hands with the shoulder. Keeping your posture as still as possible, take one hand and tap on the opposite shoulder. Repeat the same with the other hand and make sure that your core is tight throughout the workout. Repeat the steps for 15-20 times and you are done. Not only this workout strengthens different body parts but it is also vital is achieving balance.

Moving towards a slightly advanced version of Deadlifts, single-leg deadlifts for developing single leg balance and promoting good alignment between core muscle and shoulder. Deadlifts are one of the most energising workouts of all activating almost every muscle in your body.

To begin with, single-leg deadlift, stand straight with both feet under hips. To lift one leg, you would need to shift the entire body weight to another leg. Take your time to do this because the maximum weight will be on your knee of the leg resting on the floor. Simultaneously start bending at the waste aligning your torso parallel to the floor. Lift one arm straight keeping it parallel with the floor. Return to the standing position gradually and stand straight. Now, repeat the same for the other leg and repeat the moves for 15-20 times. Make sure that you keep on switching legs for the single-leg deadlift. Single leg deadlift is among the best leg exercises for female at home.

Also known as Vasisthasana is a one-stop solution to building your core strength, strengthening arms and wrists, refining balance of the body and strengthening your legs. One of the most unique benefits of this workout is that it improves concentration.

To do a side plank, you need to first start on your side and keep the feet together. While doing this make sure that your forearm is aligned with the shoulder. Just like in any other workout, keep your core tight and raise your hips slightly to form a straight line from head to feet. If you are a beginner then just start withholding the position for a few seconds. Eventually, you can build up and hold the same position for more time. Repeat the same for the other side also and do 10-15 reps in total.

Cycling is good for your body and so are bicycle crunches as it works wonders for the ab muscles. This is a great abs exercise for beginner women at home. Engaging the thighs and core, this is a great workout for toning the abs and strengthening the legs. We all know that cycling is one of the best cardio workouts and this one is a home rendition of cycling giving you all the benefits at home. There are several variations of bicycle crunch, but we will see the most basic one here.

Lie down firmly on your back on the mat and put the hands on either side of the head. Thereafter, lift your knees and bend it in a roughly 45-degree angle. Move the legs like you are pedalling a bicycle in the air and keep it slow. Try to get your elbow close enough to the knees as you are twisting back and forth. Repeat this for 30 seconds at least 3-4 days every week to see the visible difference.

A variation of high plank that also includes you lifting the weights, reengage row is entire body strengthening workout that you should do religiously to achieve the best result.

Bring yourself in the push-up position and rest your hands on the dumbbell. Your feet should be slightly apart from each other and then bend your one arm to raise the dumbbell bringing it to the chest level. Return to the floor gradually and then repeat with the second arm. Do at least 101-5 reps when you are just beginning and scale it up eventually.

Yet another variation of the squat, is a great exercise for women’s health. The target here is to work on the largest muscles in the body and strengthen the upper body. Start with holding dumbbells in each hand and holding them to the level of your shoulder. Now Squat and keep things in line with the floor such that the thighs should be parallel to the floor. Press the dumbbells above the shoulder as you are returning in the standing position.

A considerably basic yet extremely effective workout for improving your overall balance, tone and strengthen the core. Also, lunges are an effective workout for beginners who are just starting without any equipment. For standing lunge, stand straight with your feet hip-width apart. Next, tighten your core and take a step forward with one leg as you shift the weight forward. Lower your body and bring thigh in symmetry with the floor. Take a step back with the same feet and stand in the tall position again. Repeat the same for the other side as well.

This can be considered as warming up workout before you start lifting more weight and adding more movements to your workout. Start with the workout by lying down on the yoga mat and bend your knees. Keep the feet grounded and flat with arms on sides and palms on the ground. Slowly, lift your hips to form a straight line between knees, shoulders, and hips. Hold yourself in this position for few seconds and keep the core engaged. Repeat the move 1-15 times.

At home, you need to have a step bench or any flat surface that is equal to the height of step benches in the gym. You can use stairs or a stool of the right height. Alternatively, you can buy a stepper or step decks that are perfect for these exercises. To start just lift your one leg and put it on the bench and then put it down on the floor. Repeat the same for the other leg and increase the speed once you get the hang of it. For more variation, you can also hold kettlebells in both hands and perform step-ups.

You would need to re-energize yourself after the workout and therefore we have a handpicked diet that you should take after the workout.

One of the best combinations for every essential element you need in your body, grilled chicken and stir-fried veggies refill the body with protein, fibre, calcium and other essential nutrients that our body needs to replenish after a workout.

If you want to skip chicken but maintain the source of protein and other nutrients then oatmeal, almonds and banana are the perfect combinations. For those who are in a rush, you can also prepare a smoothie out of these three and have it on the go.

Cheese is rich in protein and fruits are a source of fiber and other nutrients. You can have this combo for breakfast or lunch after the workout session. You can also have cheese with whole wheat or multigrain bread post workout session.