10 Weight Loss Exercises for Women at Home

Heather Carson

By: Heather Carson

Between work, kids, and the demands of daily living, women often have a hectic schedule.

It’s not always easy to find a free hour to spend at the gym. In fact, you may not even have a gym membership. But that doesn’t mean you can’t get a fat-burning, muscle-toning workout with weight loss exercises for women at home.

You don’t need expensive gear or equipment, just 15-30 minutes a day and these 10 weight loss exercises for women at home can help you see some impressive results.

1. Strengthen Your Abs

“Forget spot-reducing,” says Sonya Collins, a writer for WebMD.com. “There aren’t any moves that specifically target visceral fat.” However, ab exercises can help reduce the total amount of visceral fat in your body, and strengthen and tone your muscles:

This first abs-flattening workout is a variation of two ball exercises, but you can do it with a hard floor and a towel:

Exercise 1: Start on the floor in a push-up position with the folded towel under your toes. Flex your abs and pull your knees forward towards your chest. You can make it harder by keeping your legs straight, lifting your hips, and pulling your feet forward to create a pike.

Hold the position for one count and then return to the starting position. Do 3 sets of 10 reps, with a 45 second rest between each set.

The most effective ab exercise is the bicycle, according to the American Council on Exercise:

weight loss exercises for women at homeExercise 2: Lie on your back with your hands behind your head. Bring your knees to your chest and lift your shoulder blades off the floor.

Then bring your right elbow to your left knee and straighten your right leg. Rotate to the left; bringing your left elbow to your right knee and straightening your left leg.

Continue alternating from side to side in a “pedaling” motion for 1-3 sets of 12-16 reps.

2. Firm Your Butt

Besides helping reduce visceral fat, butt exercises can burn lots of calories during and after exercise. How does it work?

The gluteus maximus is the biggest muscle in your body, so working it out requires more energy (i.e. calories). Bigger, stronger muscles also require more calories to be burned to keep them maintained.

This first butt-firming exercise is a balancing act and a fat blaster.

Exercise 3: Stand with your feet shoulder-width apart. Sit back to a squat, and then put your left leg straight behind you and extend your arms forward. Return to the squat position and repeat with your right leg.

Continue alternating sides for 1 minute. For best form, keep your weight on your heels and don’t twist your hips when you extend a leg behind you.

A plie is simple, but don’t underestimate how much it can tone your butt and burn up extra calories. In fact, it’s part of the Brazilian Butt Lift workout:

weight loss exercises for women at homeExercise 4: Stand with your feet wider than shoulder-width and point your toes outward. Bring your arms out in front of you and lower into a squat. Rise back up and repeat.

As you squat, go as low as you can without letting your knees pass your toes. Tuck your tailbone under and flex your glutes. Do plies for 1 minute. After 40 seconds, pulse at the bottom of your squat for the remaining 20 seconds.

3. Tone Your Arms

Most women carry their extra weight around their hips and bellies, which makes it easy to tone the arms; no matter what your total body weight is:

Exercise 5: Position yourself with your hands on the floor in front of you–should-width apart–and either your knees or your toes on the floor behind you. Yes, this is a push-up! And with the right form, you can use it to strengthen your muscles and burn calories.

In this position, tuck in your abdominals and keep your upper body in a straight line. Slowly inhale and lower your chin just above your fingertips. Exhale as you push back up. If you can only lower your chin a few inches, that’s okay. You’ll improve over time. Spend about 4 minutes doing this exercise.

One of the best weight loss exercises for women at home is the plank; because it burns calories and strengthens your arms, legs, back, and butt:

Exercise 6: Lie flat on your stomach, on the floor. Prop your upper body up on your elbows with your forearms and fingers pointing forward. Come up slightly onto your knees; keeping your toes on the floor.

weight loss exercises for women at home

Lift up onto your toes and keep your abs tucked to support your lower back. Keep your head and neck in alignment with the rest of your body and hold this position as long as you can. Then lower back down to the floor. Repeat this exercise for 3 minutes.

4. Tighten Your Legs

Like your butt, your legs are made up of several large muscles, which means more calorie burning during and after your workout! Not to mention the fact that these exercise can help you get the toned, tight legs you’ve always wanted. For this first exercise, you’ll need a chair:

Exercise 7: Stand with your back to the chair, hands on hips. Bend your left leg and place it on the chair behind you, so the top of your foot is resting on the chair seat. Squat down by bending your right knee until your right thigh is parallel to the ground.

Do 15 to 20 reps and 2 to 3 sets per leg for a good quad and butt workout.

This three-way lunge exercise works out your butt, quads, inner thighs, and hamstrings:

Exercise 8: Stand with your feet hip-width apart and hands clasped in front of your chest. Lunge forward with your left leg (knee bent 90 degrees), then return to starting position. Lunge your left leg out to the left; keeping your toes facing forward and knee bent 90 degrees. Return to start. Lunge backward with left leg and return to start. That’s one rep.

Alternate between your right and left leg for 15 to 20 reps and 2 to 3 sets.

5. Sculpt Your Back

Your back may not be your favorite body part, but it still needs strengthening and sculpting. Besides reducing back pain and preventing injury, back muscle exercises are part of a balanced, weight loss workout:

Exercise 9: Lie on the floor, facedown, with your arms straight out in front of you. Tighten your abs and glutes, lift your chest and arms off the floor, and then lift your legs off the floor. Hold this position for 3 seconds and lower to weight loss exercises for women at homestarting position.

Repeat this exercise for 8 to 10 reps and 2 to 3 sets.

For this exercise, you’ll need some weights. If you don’t have dumbbells; two milk jugs, full water bottles, or 5-10 pound objects will do the trick:

Exercise 10: Stand with your feet hip-width apart and knees bent slightly. Hold a homemade weight in either hand and let your arms hang at your sides. Keep your abs tight and slowly shrug your shoulders up to your ears. Keep your arms straight.

Repeat for 8 to 10 reps and 2 to 3 sets.

Consistency Is Key

The key to getting the most out of these 10 weight loss exercises for women at home is consistency. This means you probably won’t see results overnight. But with 15-30 minutes a day spent strengthening your abs, firming your butt, toning your arms, tightening your legs, and sculpting your back you can burn fat, strengthen muscles, and get a healthy, fit body.

If you do any exercises at home that work, we would love to hear about them. Share your below.

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