Many women are unable to find the time to head to their local fitness club during all the hustle and bustle on a daily basis. This is especially true during cold and blistery weather. However, many women are finding it more convenient to exercise in their very own living room. There are several simple moves to get their body and metabolism in shape.
The top 7 exercises best performed indoors include jumping jacks, squats, stair climbers, weight lifting,
sit-ups, push-ups, and calf rises. Some of them are described in a bit more detail below. Before starting, remember to use the maximum amount of weight, repeating movements 8-10 times, and performing at least 1 to 3 sets. Count to 3 on the way down and 3 on the way up for each repeat move, while keeping a slow pace. Make sure to rest 30-60 seconds between each set. Some exercise can also be performed between sets of another exercise.
Squats
Squats focus on the quadriceps muscles, including the buns, hips, hamstrings, quads and thighs. The movement is fairly simple requires greater body stability and balance, putting your core to work as well. To increase intensity, use the maximum amount of weight, repeating movements 8-10 times, and performing at least 1 to 3 sets. For each repetition, count to 3 on the way down and 3 on the way up, keeping a slow and steady pace. Make sure to rest 30-60 seconds between sets.
Jumping Jacks
Jumping Jacks are also great for an indoor cardio routine. To start the exercise, stand straight, legs together and arms down by your side jump up and extend your legs further than hip width apart and clapping your hands together over your head.
Weight Lifting
Weight lifting is great for toning your arms. Grab a set of dumbbells and start to performing bicep curls and triceps extensions. For bicep curls, simply hold your dumbbells in the palm of your hand, facing out. Begin to slowly bend your elbow and draw towards your chest. Lower and repeat. For triceps, hold your dumbbells in your hand with palms facing inward towards your sides and start to extend your arm back, while keeping your shoulder in-tack, and repeat.
Sit-ups
Sit-ups are the ultimate exercise to contract your stomach muscles. Lie flat on your back and bend your needs at a 45 degree angle. To perform a sit-up, place your hand behind your head, resting your neck. Pull your chest towards your knee and count to 3 and then count to 3 as you draw your back to the floor. This allows your muscles to contract and engage. Repeat 10-12 times and rest between sets.
Push-Ups
Push-Ups work your entire body, especially your arms, chest and back. Lay flat on your stomach and place your hands flat on the ground on either side of your chest. Start to push yourself off the ground, keeping a flat back and then lower.
Calf Raises
Calf raises are great for gaining muscle in your calves. Simply stand with your feet side-by-side and smaller than hip width apart. Slowly raise your heal to the ceiling as if you’re tip toeing. Then slowly bring your heal back down to the floor and repeat 12-15 times during 2 sets.
Stair Climbers
Stair Climbing offers a great cardio workout when indoors. To perform, start to walk up and down your stairs. For the best results, repeat for 15 minutes.
It’s important to remember to warm-up before performing any exercise routine. Before beginning any new exercise program, be sure to consult your health care physician first.
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