Yoga Mat

A yoga mat is the most basic and the most used workout equipment. It provides cushioning on hard surfaces and a grip for hands and feet. Yoga mats provide a lot of support for your yoga practice or workouts. They come in extremely handy for any floor and core work. When buying a mat, there are several different options to choose from. Keeping your workout intention and price range helps to narrow down the possibilities.

Resistance Bands

Resistance bands are thick rubber bands, and they come in levels or color-coded resistances. Resistance bands are a great way to add variety to your workouts. These bands can help with muscle activation and increase the Range of Motion. For example, placing the band around your legs while doing squats will activate your hip abductors.

Dumbbells

Dumbbells are a staple of any home gym. They are versatile and can be used in any bodyweight exercise. They are great for strength training. Smaller dumbbells are a great addition to high rep workouts like Barre classes. I recommend my clients to have three different sets. One should be a medium set of dumbbells which is challenging for 8-12 reps. One set of light weights and one of the heavy weights. Heavier weights come in handy for leg work.

Ankle Weights

Ankle weights are an excellent addition to any home gym. Ankle weights are portable and can be used for any workout like high-intensity cardio, strength training, high-intensity resistance training, or even while going for a walk.

Physio-ball

A physio-ball is an excellent addition to the home gym. It adds stability and balance challenge to many exercises. Plus, it’s excellent for targeted core activation exercises.

Jump Rope

A jump rope is the perfect cardio tool to have at home. It’s a good replacement for treadmill. A jump rope can give you an intense cardio workout like running. It can be added to any workout to pump up the intensity.

Sliders

Sliders are fantastic to add novelty to your workouts. This small piece of equipment will challenge your muscles. It adds the stability factor to many exercises like mountain climbers, plank jacks, and curtesy lunges. While not an essential gym item, sliders are great for making cardio exercises challenging.

I love this list because it includes the basic and most essential items. With these items in your home gym, you can have a great workout from the comfort of your own home without breaking your bank.

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*Yoga Mat, resistance band, and two medium/heavy dumbbells required for this class *

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However, when it comes to exercise, women’s idea of fitness and getting in shape is totally different from men. While men like to pump the iron and get bulkier, most women can be found on the yoga mat. Neither of the approaches is wrong, and there is no one-size-fits-all. There are physiologic differences between men and women as well. Women’s pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. Men are less flexible than women and have better upper body strength.

However, the big difference between how women and men approach Exercise depends on their mindset. According to the author of strength training for women, Lori Incledon, for men, “working out is a sport, and they do it because it’s fun, it’s competitive, and it’s something that they’ve always done.” Women work out because it will make them look good. It’s not wrong to want to look good, but it is a very superficial WHY and a purpose that won’t lead to long-term happiness and self-acceptance. Women are very conscious about how they will look in the GYM. Lori says, “women think everyone else is looking at them, so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they’re working out? Of course not!”

All these reasons lead women to work out less than men. Research shows that most women cite the lack of time as a reason to skip their workouts. I don’t blame you gals at all. I have felt the same way. We are just too busy taking care of others and putting our health on the back burner. We are just so hardwired to be the caregivers.

Personally and professionally, I am aware of the positive benefits of Exercise, yoga, and meditation on my overall well-being. Women need to understand that a good workout doesn’t just benefit their physical fitness. Exercise also has a positive effect on mental health. When women are strong, confident, and happy, everyone around them helps. We women, the creatures from Venus, can learn from Martians. Embrace weightlifting, and don’t be afraid of bulking up. Men can encourage women to work out and, men can teach women not to be scared to work hard.

Here are a few tips to have an exercise plan that incorporates exercises to improve all four components of fitness, strength, endurance, flexibility, and coordination. A good fitness program should have cardiovascular (cardio) Exercise, muscle toning, and stretching for flexibility.

Train for Strength

Women shy away from heavyweights due to the fear of bulking up. Women can’t bulk up as men do due to their unique physiology. Strength training is the best way to get stronger period. When starting out, use lighter weights and a higher rep count, then progress the weight factor up.

Kick-off with Cardio

Cardio activities should be the touchstone of women’s exercise routine. Cardio activities help you burn calories and maintain healthy body weight. Running, biking, swimming, aerobic classes, tennis, hiking, and walking — these are all good cardio choices. Yes! Your Zumba and Barre classes count too.

Brace Your Core

Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. It’s easy to get the core training in almost any weightlifting Exercise if we consciously focus on bracing the core.

When it comes to feeling great and being healthy through life seasons, the solution is to exercise. No, it doesn’t have to be in a self-punishing way. Find a friend or a trainer who motivates you to get up. Maybe you like hitting the road solo. Whatever it takes. Just do it!

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