Working out at home is a way to save time and money. However, some women find it difficult to replicate some basic gym exercises at home without equipment. Using a set of dumbbells, an exercise mat and a small ball, you can get a chest workout at home.
Push-ups
Push-ups may seem like a difficult exercise, but they can be modified by performing them on your knees. Begin on your knees on an exercise mat, with your hands placed directly under your shoulders. Slowly lower your chest toward the ground as low as you can, then press back up as you return to the starting position. Do three sets of eight to 12 repetitions. As you get stronger, try the exercise in the standard way on your toes.
Chest Fly
Begin lying face up on your mat. Bend your knees place and place your feet flat on the floor. This will take the pressure off your lower back. With light- to medium-weight dumbbells in your hands, raise your arms straight up with your palms facing each other. Let your arms fall out to the sides in a controlled motion, then bring them back together as you return to the starting position. Your arms should have a slight bend in them as you perform this exercise, as if you were hugging a barrel. Do three sets of eight to 12 repetitions.
Ball Squeeze
Hold a medium-sized ball, about the size of a basketball, in both hands right in front of your chest. Squeeze the ball as hard as you can and hold for five counts and then release. Do three sets of eight to 12 repetitions.
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