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Finding time for fitness is hard when your schedule is packed. You might search for gym workouts women use to build strength, but getting to a facility takes too much time. You can do those same basic movements in your living room. Check with a doctor first if you are pregnant, injured, or new to exercise.
This routine uses a simple structure you can repeat. You only need a mat and a few feet of floor space. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. Grab some water and start with the first movement.
1. Bodyweight squats (3 x 12)
Stand with your feet slightly wider than your shoulders. Bend your knees and push your hips back like you want to sit in a chair. Lower your body until your thighs are parallel to the floor. Push through your whole foot to stand back up to the starting position. For an easier version, place a sturdy dining chair behind you and sit down completely before standing up. Keep your chest tall and your heels flat on the mat during the whole movement.
2. Knee pushups (3 x 10)
Start on your hands and knees with your hands slightly wider than your shoulders. Walk your hands forward until your body forms a straight line from your head to your knees. Bend your elbows to lower your chest toward the floor. Press through your palms to return to the top. For an easier version, stand up and do the same movement with your hands against a blank wall. Keep your core tight to stop your lower back from sagging toward the mat.
3. Glute bridges (3 x 15)
Lie on your back on the mat. Bend your knees and place your feet flat on the floor near your hips. Press your upper back and your heels into the ground. Lift your hips up until your body makes a straight line from your knees to your shoulders. Lower your hips back down slowly. For an easier version, lift your hips only halfway up. Squeeze your glute muscles at the top of the movement and keep your knees pointing straight ahead.
4. Reverse lunges (3 x 10 per leg)
Stand tall with your feet together and your hands on your hips. Step your right foot backward and bend both knees to lower your body. Stop when your back knee is an inch above the floor. Push off your back foot to return to the start. Switch legs and step your left foot back. For an easier version, hold onto a heavy table for balance and step back halfway. Keep your front knee directly above your front ankle as you lower down.
5. Forearm plank (3 x 30 sec)
Place your forearms on the mat with your elbows directly under your shoulders. Step your feet back and lift your knees off the ground. Hold your body in a straight line from your head to your heels. Breathe steadily while you hold this position. For an easier version, drop your knees to the mat while keeping your upper body straight. Look down at your hands to keep your neck long and avoid straining your upper back.
6. Bird dogs (3 x 10 per side)
Kneel on the mat with your hands under your shoulders and your knees under your hips. Reach your right arm straight forward and kick your left leg straight back at the same time. Hold for one count. Return your hand and knee to the mat. Switch to your left arm and right leg. For an easier version, move only your arms first, then move only your legs. Keep your back flat like a table and avoid twisting your hips.
7. Deadbugs (3 x 12)
Lie on your back with your arms reaching straight up toward the ceiling. Lift your legs and bend your knees to a ninety degree angle. Lower your right arm backward and your left leg forward until they hover just above the floor. Bring them back to the center. Switch sides. For an easier version, keep your knees bent and tap one heel to the floor at a time. Press your lower back firmly into the mat the entire time.
8. Side planks (3 x 20 sec per side)
Lie on your right side with your legs straight and stacked. Prop your upper body up on your right forearm. Your elbow should sit directly under your shoulder. Lift your hips off the mat to form a straight line from your head to your feet. Hold this shape. Lower down and switch sides. For an easier version, bend your bottom knee and rest it on the mat for support. Push the floor away with your elbow to keep your shoulder strong.
How to do the plan
Do this full routine two to three times a week. Give your body at least one day of rest between sessions. Complete all the sets for one movement before you move on to the next one. Rest for one minute between each set to catch your breath. Focus on slow, controlled movements rather than rushing to finish. You can write the exercises on a piece of paper to keep track of your progress as you go.
Safety first
- Clear your floor space of toys and rugs before you begin.
- Keep a large glass of water nearby and take small sips.
- Wear flat athletic shoes or exercise with bare feet.
- Stop immediately if you feel sharp pain in any joint.
- Breathe out during the hardest part of each movement.
FAQ
How often should I do this routine?
Aim for two or three days a week. Your muscles need time to recover on the days in between.
Do I need to buy heavy weights?
You do not need weights to start. Your body provides plenty of resistance to build a strong foundation.
What if I cannot finish a full set?
Stop when your form starts to break down. You can slowly add more repetitions as you practice each week.
