Women who have never exercised before can start an exercise routine at home. A balanced beginner home exercise routine should include cardiovascular exercise, strength training for the arms and legs, core exercises and flexibility routines. The combination of flexibility, aerobic and strength training improves overall physical fitness and improves cardiovascular fitness for a strong heart and lungs. Do each type of exercise on nonconsecutive days to give your muscles time to recover. You might want to do cardio on Mondays, strength training on Tuesdays and take Wednesdays off to rest. Do core training on Thursdays and flexibility exercises on Fridays. Choose a routine that works for you and your schedule, and get moving!
Muscle toning exercises increase your muscle strength and help to produce lean, strong muscles. Focus on the major muscle groups including the buttocks, hips, thighs and arms. As you build more muscle mass, you will burn calories more efficiently because muscle burns calories faster than fat. Use some light-weight dumbbells to perform biceps curls, triceps lifts and front dumbbell raises to work the arms, chest and shoulders. Lunges and squats are good beginner exercises to start toning and strengthening the calf muscles, buttocks and thighs. Resistance bands are another option for women who want to begin doing some strength training and muscle toning at home. Start with 10 to 12 repetitions of each exercise.
See how you feel. Definately do the beginner core strengthing exercises demonstrated above so you learn how to properly contract your abs. You can do 1 – 2 sets of the beginner ab circuit 3 – 5 times per week in place of the curve ab work. If you want to do 1 – 2 sets of Curve ab work after the beginning ab circuit you can. Try to really think about using your core during the exercises and just do the best you can and you will start to progress. As the beginner exercises get easier you can start incorporating less of them and more of the Curvalicious ab work.
All the best!
Anna, CPT, FF Specialist