workout for woman at home

Smart women everywhere look brightest and most brilliant by transforming their bodies to have the feminine, sexy and slender muscle tone and flat-pack abs of a bikini model, all by implementing a simple exercise regimen that has been designed to be done at home.

Leg Deadlift

Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor. Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.

Squat and kick

Stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides. Bend your knees and sit back as far as you can. Push back to start, then kick your right leg in front of you, foot flexed. That's one rep. Repeat, kicking with your left leg, and continue alternating.

Incline Push-up

Assume a push-up position, but place your hands placed on a raised surface such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible. (The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to.) If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. Do 12 to 15 repetitions.

Dumbbell

Stand with your feet together, toes pointed straight forward and a dumbbell in each hand. Step forward with your right foot and bend at the knees as you lower your hips until your left knee is just a few inches off the floor. Push with your right leg as you raise yourself back up to your starting point. Repeat until you have completed a number of reps you planned on, and then do the same with your left leg.

Bridge exercise

Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position. Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain-free.

Meditation

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.