Want an hourglass body but have no time to go to the gym? The X Gym is a free fitness blog that provides home workouts for women to achieve a 36-24-36 body composition.
Do you want the ideal 36-24-36 physique but find that you never have enough time to go to the gym? When combined with the right diet, enough sleep, and a happy outlook, regular exercise, whether at home or in the gym, is just as effective as either one. If you want to have that hot hourglass shape without spending a fortune on personal training, try some of the workouts recommended by free fitness blogs like The X Gym Says or Anytime Fitness.
Backbend/Superman Pose – Home Workouts For Women
Strengthening the back and abdominal muscles is a primary goal of the Superman pose’s back extension workouts. By holding this position, you can strengthen and tone your abdominal muscles. This is a fantastic position for strengthening the abdominals, arms, shoulders, lower back, and legs.
Spread your arms and legs out in front of you and lay face-up on the floor. Simply by contracting your glutes and lowering your back, you can lift your upper body off the ground in an instant. To the count of 8, hold, and then release to the starting position.
Seated Rowing Machine – Home Workouts For Women
If you want a toned and powerful back, one effective exercise is the seated row with resistance bands. Most of your focus should be on your upper and middle back muscles when you perform this movement.
Execute: Do you know how to do a seated row without a machine?
Can I do a seated row without a machine? Performing this workout without the aid of a machine is entirely feasible. However, if you don’t use the right form, you’ll end up overusing your arms and shoulders instead of your lats to carry the weight.
You can also use a resistance band to execute seated rows in place of actual equipment.
The lats and rhomboids are targeted in this type of exercise in a similar fashion to sitting rows on a machine.
Methods for Performing the Workout
- Put your knees slightly bent in front of you and sit on the floor with your legs crossed.
- Wrap the band around both of your feet and hook the ends together.
- Make sure your palms are facing inward and your core is tight.
- At the end of your exhale, pull the band so that your hands are resting on your thighs and your elbows are tucked in.
- Take a deep breath in, and then, after three seconds, slowly raise your arms.
- Relax, take a deep breath in, and then slowly and softly extend your arms.
- Complete a set of 12–15 reps.
Start out with a low-intensity resistance band. As your strength increases, you can switch to a wider band. It’s even more challenging if you wrap the resistance band around your hands.
Hip Thrust – Home Workouts For Women
The gluteus maximus (hip) and the lower back muscles get a good workout when you lie on your stomach and lift one leg up. Your thighs will be toned and firm as a result.
Put a bench behind you and sit on the ground with your knees bent and your feet flat on the floor. Hold a barbell in front of you with the weight resting on your hips. A padded bar, or anything that can be slipped between the bar and your body, will greatly improve the comfort of the workout.
Place the bar above your hips and lean back until your shoulders are resting on the bench. Lift the bar by bringing your thighs up under it. In the most upright position, your body forms a straight line from your shoulders to your knees. Hold the position at the top of the lift while contracting your glutes, and descend your hips slowly.
It’s important to focus on your glutes and not your thighs or lower back when doing this exercise, so try it out without any weight at all first.
Pulley Kick Backs/bridge Pose – Home Workouts For Women
The bridge position is a great workout for toning abdominal muscles and decreasing belly fat. As a bonus, it strengthens the shoulder muscles, increases flexibility, and tones the thighs.
The glute bridge is a great alternative to the hip thrust when you don’t have access to weights, and it may also serve as a stepping-stone exercise for people who need to gain strength and confidence before performing the hip thrust with a barbell across their thighs.
Lay flat on your back with your arms at your sides and your knees bent. Get a straight line from your knees to your shoulders by squeezing your glutes, pushing through your heels, and driving your hips up. Remain at the peak for a second, and then slowly come down.
Home Workouts For Women To Achieve 36-24-36 (Hourglass) Figure
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