If you are female and looking to tone your anatomy, the gym setting can often be intimidating. When you choose the comfort of your home, you not only have privacy, but you also have convenience. With the right exercises, you can work a majority of your major muscle groups. This involves the weight of your body and some handy household items. Even though you might not be going to a gym, it is a good idea to discuss your exercise plans with your doctor before beginning.
Kneeling Chair Pushups
A sturdy chair is a valuable tool for home workouts. A kneeling pushup is a variation to the conventional type performed on the floor. This exercise works the entire upper body, which includes the pectorals, triceps, biceps, deltoids, forearms and back. To begin, position the back legs of a chair against a wall and stand with your back to the front. Bend down and place your hands on the floor, slightly wider than shoulder-width apart, and place both knees on the chair. Your knees should be bent at this point, and you can rest your toes on the backrest. Keeping your body in an angled position, lower your head down toward the floor by bending your elbows. Once your head is close to the floor, push yourself back up and repeat. Your goal is to get your forehead about an inch from the floor, but only go as far as you can.
Dips
Dips work the triceps and pecs, and they require one or two chairs. Begin the exercise in the same starting position as with pushups, except bend down and place your hands on the front edge of the chair. Your knees should be bent and feet should be flat on the floor at this point. Keeping your butt just out in front of the chair, lower yourself down by bending your elbows. Once your upper arms are parallel the floor, push yourself back up and repeat. For a tougher variation, prop your heels up on another chair and keep your legs straight.
Sliding Single Leg Squats
Single leg squats work the all-important glutes and also the hips and thighs. You will need a towel and slippery floor to perform these. Begin by placing the towel on the floor and placing your right foot on it. Keeping your abs tight and back straight, slide the towel out to your right as you bend your left knee and push your butt back. Once you have gone as far as comfortably possible, slide the towel back to the starting position and straighten back up. Repeat for a set of reps and switch sides.
Contralateral Limb Raises
Contralateral limb raises work the entire posterior of the body. They are performed from a face-down, or prone, position on the floor. Extend your arms straight out and move your legs together. Steadily raise your right arm and left leg off the floor and hold for a second. Slowly lower your limbs, repeat with the other side and continue to alternate back and forth. If you want to make this exercise more challenging, invest in a set of ankle and wrist weights, and strap them to your lower limbs.
V-Sit
The V-sit is also known as a full boat pose in yoga, and it works the abdominal area. Start out by lying on your back with your legs together and arms at your sides. Steadily lift your legs and upper body from the floor until you form a "V" shape with your body. Move your arms straight out to the sides of your thighs and hold as long as you can. While holding this position, keep your abs tight and back straight.
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