Home workout for girls for everything. Detailed workout plan at home: for girls

For a long time we did not consider complexes for women's training. In this article, I will give you a detailed plan on how to train at home. This program is designed for beginner athletes. You will need a minimum amount of additional equipment for training. With the help of such a complex, you can tighten your physical shape and increase strength endurance.

So let's go! I think absolutely all girls want to look attractive at any time of the year. For this to be truly possible, you need to exercise regularly and eat right. Based on my practice, most women and girls focus their attention on all kinds of diets, which they read about from various fashion magazines. Dear girls, I will tell you a little secret to lose enough weight, as I said, exercise regularly, eat right, that is, lead a healthy lifestyle. None of the most fashionable and best diet can not be compared with these two components.

The fact is that even if you eat right, without playing sports, you can lose weight, however, in order for each part of the body to be toned, physical activity is needed. Well, as an example, you can simply look at " Miss Universe 20.."and the performance of the girls on" bikini fitness". Personally, my impressions of the first competition are not the best. Yes, there are thin and beautiful girls, but if you look closely, in fact, there are flabby (pardon the expression) girls there. In general, if you want to have a beautiful, toned physique, while doing it at home, I offer you a workout plan for girls that will help you achieve a beautiful figure.

As for nutrition for weight loss or even for gaining muscle mass for girls, you can always go to our "" section and read the material on this topic in detail, and we continue.

WORKOUT PLAN FOR GIRLS AT HOME

Day 1

Day 2

Since you are a beginner athlete, the biggest problem that will get in your way is the correct technique for performing any exercise. To learn how to learn exercise technique on your own, read.

Since this training plan is for beginners, I tried not to burden you with too complex exercises, but included quite simple, but at the same time effective exercises in the complex that will help you achieve good results, of course, if you follow the plan, train regularly and eat right. Oh, by the way, about the technique, on my website there is a complete set of exercises, where I described all the basic details that you need to know in order to perform the exercise correctly without harm to your health.

Each exercise should be performed with a large number of repetitions of 3 sets of 10-20 times. When you become more experienced, you can add another set with the same number of repetitions. The plan is designed for two sessions, but if you have a strong desire to speed up the process, you can train 3 times a week, alternating training days. The training itself should not last more than 1 - 1.30 hours. This time is enough to complete the entire plan. By the way, about home workouts, I recommend that you familiarize yourself with.

We strengthen muscles, or the Road to beauty!

Probably every woman at least once in her life does not like her own reflection in the mirror. And each has its own problem areas. Someone has a lower press, someone has buttocks, but what does not suit you? Do you want to start training at home, but don't know where to start and what exercises to choose?

Through trial and error, the best exercises for girls at home were selected. Now you have access to a set of wonderful exercises that will help you maintain good physical shape. From a skimpy bikini to skinny jeans or an extravagant dress, you'll feel confident in any outfit.

I present to your attention the 10 best exercises for women that can be easily performed at home and they just work wonders! Add them to your workouts and your weaknesses will turn into strengths!

I love this exercise because it gives volume to the buttocks, keeps the muscles in good shape and works out the back perfectly (this is how I got rid of constant pain in the spine).

Performance: take two dumbbells in your hands, stand on your left leg, raise your right leg. Take your right leg back and bend your knee so that your shin is parallel to the floor.

Slowly lean forward, keeping your back straight. Hold, then return to the starting position.

This exercise is my secret weapon in the fight for the waist. The oblique muscles of the press are very active here.

Performance: lie on your left side, legs straight. Rise up on your left elbow, lifting your upper body. Raise your hips so that they are in line with your shoulders. Hold this position for 30 seconds, then return to the starting position. Do the exercise on the right side.

I am a devoted fan of this classic exercise. It involves almost all muscle groups, burns a lot of calories, and also develops the pectoral muscles. Do you want your breasts to look attractive?

Performance: get down on all fours, put your hands on the floor so that they are slightly wider than shoulder level. You don't need to spread your legs wide. Lower your body until it touches the floor, then return to the starting position. Please note that the back and hips do not bend, they are absolutely straight.

This ballet movement perfectly works out the muscles of the inner thighs. The gluteus maximus also swings intensively.

Performance: stand up straight, spread your legs wide, socks pointing to the sides. Begin to squat slowly, bending your knees and keeping your hips parallel to the floor. Hold a little at the bottom point, then return to the starting position.

Interval cardio training

Don't forget about cardio. This can be a great warm-up at the beginning of a class. Cardio exercises will warm up your muscles and prepare your body for a fast pace and load. The main (and huge!) Plus of such exercises is their energy consumption. High intensity interval training burns quite a lot of calories in a short amount of time.

Performance: choose any cardio equipment (orbitrek, skipping rope, treadmill, bicycle, etc.) and repeat the following pattern 10 times:

3 minutes - 50% of max effort

20 seconds - 75%

10 seconds - 100%

Triceps exercises

This is my favorite back and triceps exercise. I take light dumbbells, compensating for this with a large number of repetitions (from 25 and above).

Performance: lunge forward, left foot behind. Tilt the body low forward, bend the right knee. The hands are pressed to the body, the elbows are laid back. Raise and lower your arms with weight 30 times in each direction.

Step exercises or bench climbs

This exercise targets the glutes and hamstrings. You can't do without it if you want to have beautiful strong legs and an elastic ass. The quadriceps muscle is also involved here, it is to it that we owe the pronounced relief of our athletic toned legs.

Performance: stand in front of a bench or a special step platform. Place your left foot on it. Push off the bench and switch legs as you jump.

During execution, the back should be straight. Try to keep your balance by focusing your eyes straight ahead.

The bridge is an ideal exercise familiar to us since childhood. Do not underestimate it because of its apparent simplicity. This is a wonderful exercise, it not only makes your buttocks round and elastic, but also has a beneficial effect on the health of the spine.

Performance: lie on your back, legs bent at the knees. Raise your hips so that they are on the same level with your knees. Hold at the top, then slowly lower.

Static planks are quite difficult to perform. And if they are still performed relying on one hand, then even more so. But in the correction and maintenance of posture, she has no equal. This exercise is included in many fitness programs that work with back and spine problems. The plank also builds stamina and patience, which, in my opinion, makes it almost priceless.

Performance: take the “lying emphasis” position, bend your elbows and transfer your weight to them. Your body should be in a perfectly straight line, from your shoulders to your feet. Tighten your gluteal muscles and raise your right arm in front of you. Make sure your shoulder blades don't rise. Hold for 5-10 seconds, then switch hands.

Yoga has a lot of undeniable advantages: both physical and psychological. And inversion, or, in other words, inverted, asanas are especially appreciated by the fair sex. You ask: "Why"? The answer is simple - because they perfectly help to fight such an unpleasant phenomenon as cellulite. It is quite difficult to remove, the process is long and laborious. It is for this reason that I do this exercise every evening, before going to bed, literally for 5 minutes. The effect is obvious. I strongly recommend that you do not leave the "birch" without due attention.

Performance: lie on your back, lift your legs and hips so that your toes touch the floor behind your head. Then lift your legs straight, you can leave your hands on the floor, or put them on your hips, whichever is more comfortable for you.

The neck should be relaxed during the exercise. Try to stay at the top for at least a minute, then slowly lower your legs.

Little tricks for effective training

Every girl and woman wants to look attractive, regardless of age, but desire alone is not enough for this. Therefore, we have to make certain efforts, devoting a lot of time to our beauty. But, unfortunately, not every modern woman can afford to regularly visit the gym or swimming pool, not to mention doing any kind of sport, because time is a rather valuable resource, whatever one may say.

Therefore, anyone who wants to have a beautiful body, but at the same time cannot afford to spend a lot of time on it, can use special exercises for women at home, which can easily replace almost all the necessary exercises in the gym. The only thing you need for this is willpower, because not everyone will be able to practice at home for a long period of time. But if you have a strong desire and motivation to look better, then you will certainly succeed thanks to specially designed weight loss exercises for women, which each of us can perform at home.

Exercise plan for women at home. What does that require?

For home workouts, you only need dumbbells and other improvised interior items that all of us probably have (chair, bed, bedside table, etc.). It is better to use collapsible dumbbells or separately for 2, 3 and 5 kg, but if this is not possible, then ordinary plastic water bottles are quite suitable.

Consider a sample weight loss exercise plan for women. At the same time, we will divide it into two groups: for the first training session, as well as for the second and all subsequent ones.

Exercises for the first workout:

• Training of legs, shoulders, buttocks, back and press;
• Twisting on the floor;
• Deadlift with dumbbells;
• Dumbbell bench press sitting and standing;
• Push-ups from a bench or chair from behind;
• Squats with dumbbells;
• Lunges with dumbbells;
• Standing dumbbell press;
• Bent over one dumbbell row.

Exercises for the second and subsequent workouts:

• Workouts for legs, abs, chest and thighs;
• Raising the legs in a prone position;
• Push-ups from a bench or chair, as well as kneeling;
• Steps into a chair with dumbbells in hand;
• Broach, standing with dumbbells in hand;
• Bent over two dumbbell rows;
• Lateral lunges with dumbbells;
• Side bends with dumbbells;
• Flexion and extension of arms with dumbbells;
• Calf training on a stand.

This exercise plan for women is designed for almost any age category. It helps to train all muscle groups, which allows you to lose weight correctly and evenly with health benefits.

The number of repetitions and the method of home training

Home exercises for women at the initial stage should be performed 10-15 times in 3 sets, and after a month you can switch to training in 4 sets. If desired, you can do 3-4 times a week, alternating exercises in places. The total training time should take about 1-1.5 hours.

Perform each exercise at full strength until you feel a strong burning sensation in the muscles. It is not necessary to do ab exercises daily, because the abdominal muscles should not be overworked, so when training the whole body, you can include no more than one ab exercise at a time in the program. Do not forget also about proper nutrition, combining it with weight loss exercises for women.

If you plan to break up your workouts so that you perform exercises on separate muscle groups (back, legs, chest), then you can add a few more exercises for the abdomen and abs (for example, twisting or "scissors"). And now let's look at a detailed set of the best exercises for women, which you can perform without leaving your home.

The best exercises for women at home

Each of us in training tries to squeeze the maximum out of ourselves, if it is really necessary. Therefore, following the best exercises for women, we are trying to achieve these main tasks and goals:

• Improve your figure;
• Increase strength and endurance;
• pump up muscles;
• Improve the level of general physical fitness.

Consider these exercises for women on the first and subsequent days of training.

First day:

• Exercises for the chest and biceps. It can be push-ups from the floor in 3 sets, as well as push-ups from a chair in 2 sets.
• Lifting dumbbells for biceps training. Perform from 12 to 20 repetitions, choosing the weight of the dumbbells individually for you.
• Exercises for the abs.

Second day:

• Leg and back exercises, such as squats with hands behind the head. Do no more than 3 sets.
• Lunges with dumbbells and on one leg also in 3 sets.
• Deadlift with straight legs, which is performed similarly.
• Side bend dumbbell rows.

Third day:

• This exercise is for triceps and shoulders. We are talking about swinging dumbbells to the sides in 3 sets.
• Extension and bending of the arms from behind the head in 4 sets.
• Back push-ups in 3 sets.
• Press exercises.

This is where the home set of exercises for women ends, so you should continue training in a circle using the above examples. At the same time, do not forget to warm up your muscles and do a warm-up before starting classes, as well as eat right and drink as much purified water as possible in order to restore strength. 4 out of 5 (7 Votes)

What's in the article:

Going to the gym is, of course, good, as the local coach “presses” and you have to work out. But there is not always time or money for such training, so they can come to the rescue. home workouts for girls, we will describe some of them in this article on the Koshechka.ru website.

Workouts for girls at home: prioritizing

Before you start “sweating” over a new body, you need to decide in which places you need to remove excess fat, and where to pump up muscles. It may be that, for example, the tummy suits you quite well, but the butt or hips leave much to be desired. Of course, in this case, more “attention” should be paid to problem areas. In addition, at home there is not all the equipment that is found in the gym, therefore, you have to somehow get out and replace the simulators with improvised means.

Plus, based on the results of the classes you need, you need to adhere to a certain daily routine and nutrition. When the task is to build muscle mass - eat more food - protein origin - meat, fish, legumes, etc. If you want to reduce the volume on the hips, abdomen, arms, reduce the amount of carbohydrates eaten. Well, if you just want to improve the body, then adhere to the general principles of rational nutrition. In addition, you need to immediately decide what plan you will be doing and what kind of training you prefer - aerobics, oxysize, Pilates, regular physical exercises, etc.

Home workout for girls: what to consider?

It is harder for women to lose weight than men, and this must be taken into account in the process of training. This is due to such factors:

Workout program for girls at home

For home workouts, you can use dumbbells (3, 5, 7 kg each or collapsible), as well as all sorts of improvised items, such as: chairs, beds, bedside tables, etc. The site site offers the following plan for overall weight loss, development of general physical fitness, strengthening and improving muscle relief. You can do two workouts a day, then the results will be noticeable much faster.

Workout plan for girls at home, workout one

(each exercise is performed in 3-4 sets, 10-15 times):

• Twisting from a prone position on the floor (we swing the press);
• Squats with dumbbells (start with the smallest mass of shells, gradually increasing it);
• Lunges to the side with dumbbells. When lunging, we bend the arms at the elbows, when returning to the starting position, we unbend;
• Lunges forward with dumbbells, arms bend-unbend similarly to lunges to the sides;
• Push-ups from the bench (use a chair);
• Dumbbell press up, can be performed from a standing or sitting position;
• Thrust of one dumbbell, from a position leaning to the side;
• Dumbbell row from a leaning forward position.

Home workout program for girls, workout two

(reps and sets are the same as the first workout)

• Lifting straight legs from a prone position;
• Tilts to the sides with dumbbells;
• Deadlift dumbbells;
• Bending arms with dumbbells while standing;
• Calf raises with dumbbells - an exercise for the legs;
• Abduction of straight legs from a standing position (you can hold on to the back of a chair);
• Stepping on a hill (low chair or stool) with dumbbells;
• Push-ups from the bench with a grip from behind.

Being engaged in such a program 2-3 times a week (or better - daily!) You can significantly improve your physical fitness and tighten your body.

Fat burning workout at home for girls

If you are interested in the elimination of body fat, then this rather intense and tough training plan will suit you:

First stage:

1. Warm up;
2. Twisting on the floor - 20 times;
3. Push-ups from the bench or from the floor - 15 times;
4. Lifting straight legs lying down - 15 times;
5. Jumping rope - 200 times.

Second phase:

1. Jumping rope - 100 times;
2. Push-ups from the floor (from the knees) - 10-15 times;
3. Jumping rope - 200 times;
4. Alternately raising the legs lying down - 20 times each leg;
5. Jumping rope - 200 times;
6. Exercises for the press (lateral twisting) - 20 times.

The third stage (provides additional burning of calories and acceleration of a metabolism):

1. Jumping rope (acceleration) - 100 jumps;
2. At a fast pace, twisting on the floor - 20 repetitions;
3. Stretching.

Home workout program for girls- this is a very real way to throw off a few extra pounds and get a beautiful body by the summer, besides, you can create your own individual program. The main thing is not to skip classes and combine them with the appropriate diet.

Natalia Degtyareva - especially for Koshechka.ru - a site for lovers ... in themselves!

Many girls dream of a beautiful, fit and slender figure, but mistakenly assume that such a result can only be achieved by exercising in the gym with a personal trainer.

In fact, this is far from the case. You can improve your form at home, the main thing is the regularity of classes. Let's take a closer look at what points you should pay attention to.

Benefits and disadvantages of home workouts

Home sports have both disadvantages and significant advantages. The latter include:

• budgeting for classes;
• significantly reduced the time that you would have spent on the road;
• the ability to practice at any time of the day;
• lack of embarrassment in front of strangers.

The cons include:

• Loss of motivation;
• there is a need to buy additional inventory;
• distracting factors.

Motivation

To cope with the shortcomings and accustom yourself to constant training, you need good motivation.

There are quite a few ways to motivate, try to choose the most suitable for yourself.

1. Some girls are motivated and forced to move forward by photographs of slender models. If you belong to this category, then try to find a type close to you and strive for the same improvement in shape. That is, if you are a petite girl, then you don’t need to look at photos of tall models, choose a more realistic goal for yourself.
2. Some people are motivated by old jeans or dresses they wore a few years ago and the opportunity to fit back into them.
3. But the best motivation is to see your result before and after. Take photos of yourself at every stage of weight loss / muscle building, measure volumes, and when you see the first results, you will not want to stop!

What do you need for classes?

At the initial stage, you only need a sports uniform, shoes and a gymnastic mat. It is not recommended to engage in home clothes, and even more so without special shoes, because the risk of injury increases greatly. Yes, and motivation when exercising in sportswear is significantly increased.

1. In the first few months, you can train with your own weight.
2. After 2-3 months it is better to buy weights. It can be dumbbells, weights, an expander or a bodybar.

The most profitable option is to purchase collapsible dumbbells, the weight of which can be adjusted and gradually increased. You can use these dumbbells for both upper and lower body workouts.

Warm up

Warming up is an essential part of every workout. Train yourself to always warm up, even if you have a catastrophic lack of time.

Performing a warm-up before exercise helps to significantly reduce the risk of injury, prepare the body for further work, increase the pulse and bring it into working mode.

As a warm-up, do light exercises without weight for the whole body:

• Mahi hands
• Squats
• Lunges
• jumping
• jerking hands
• Tilts to the side.

Warm up every muscle in your body, even if you have an arm or leg workout scheduled. Warm-up exercises are performed for 5-10 minutes.

Weekly weight loss program

This program provides 3 lessons per week for 40-60 minutes. This will be enough to build a beautiful body. Classes for beginners are held with their own weight, continuing will need any weighting agent.

The training is circular, you perform each exercise 15 times, one after another, and then proceed to the first exercise again. You should do 3-4 circles, the rest between exercises is minimal: 15-20 seconds.

For beginners

1 day:

• Push-ups from the knees;
• push-ups with jumps (push up, jump up and repeat again);
• lunges forward in turn with each leg;
• gluteal bridge;
• swings with a straight leg back from the knee-elbow position;
• plank 1 minute (if you can, do longer);
• side plank.

2 day:

• Reverse push-ups;
• forward bends;
• plie squats;
• lunges back with each leg in turn;
• swings with a bent leg back from the knee-elbow position;
• bicycle 50 times;
• plank 1 minute.

3 day:

• Push-ups from the knees;
• jumping with a change of legs - 100 times;
• side bends;
• forward lunges;
• squats with jumping out;
• swing with a straight leg to the side;
• plank with change of hands 1 minute;
• twisting.

For advanced

1 day:

• Raising hands in turn in front of you with dumbbells;
• Push-ups from the knees;
• Curls for biceps with dumbbells;
• Squats with a wide setting of legs with weight;
• Forward lunges with dumbbells;
• Glute bridge;
• Plank;
• Twisting on the press.

2 day:

• Raising arms to the sides with dumbbells;
• Dumbbell press up from a standing position;
• Raising the arms to the sides;
• Plie squats;
• Diagonal lunges back;
• Plank with change of hands - 1 minute.

3 day:

• French press;
• Deadlift with dumbbells;
• Squats with narrow legs;
• Jump squats (no weight)
• Jumping 100 times;
• Plank 1 minute.

Weekly program for gaining muscle mass and relief

To complete this program, you will definitely need additional weight in the form of dumbbells or a bodybar, because you cannot gain muscle without it. Each exercise is performed in 4 sets of 10-12 repetitions.

Exercises in which movements are made in turn on the arms or legs are performed 10-12 times for each leg / arm. All exercises, except for those that are exercises for the press (for example, plank, twists and bicycles), are performed with additional weights.

For beginners

1 day:

• Deadlift;
• Bent over dumbbell row;
• Squats with wide legs;
• Swing legs to the side without weight;
• Plank 1 minute.

2 day:

• Lunges back;
• Deadlift on 1 leg;
• Dumbbell bench press;
• French press;
• Lifting the bar for biceps;
• Twisting to failure.

3 day:

• Sumo squats;
• lunges forward;
• Breeding hands;
• Wide grip bench press;
• Army press;
• Bent Over 1 Dumbbell Row;
• Bike 50 times.

For advanced

• Squats with wide legs;
• Lunges back;
• Deadlift with dumbbells;
• Glute bridge;
• Bulgarian squats;
• Plank 1 minute.

• Breeding dumbbells in an incline;
• Breeding dumbbells to the sides;
• Dumbbell row to the chin;
• Triceps extension;
• Dumbbell row with 1 hand in an incline;
• Arnold press;
• Twisting 50 times;
• Bicycle 50 times;
• Side plank 1 minute.

• Superset: sumo squats + leg swings to the side;
• Walking lunges;
• Wiring with dumbbells lying down;
• French press;
• Curl of dumbbells for biceps;
• Deadlift on 1 leg.

1. After each workout, cool down and stretch to gradually bring the body out of the high heart rate zone.
2. You can drink water during class.
3. Try to stick to proper nutrition: eat more vegetables, fruits, chicken and fish, cottage cheese, slow carbohydrates.
4. Focus your workouts on the muscle group you want to work. For example, if you want to focus on the buttocks, then try to feel them in each exercise. You can change the position of the legs or the angle of inclination to work them better.
5. If possible, add cardio to your workouts, such as running or jumping rope. Cardio not only speeds up the process of losing weight, but also strengthens the heart muscle.
6. If you have any injuries or have had surgery, be sure to consult your doctor! After all, many exercises can not be performed with varicose veins or knee injuries.