7 Simple Home Exercises for Women That Improve Mood and Make the Body Grow and Thrive

Research has proven that physical activity can reduce the risk of heart disease and many chronic diseases, and it's also thought to help prevent depression. Dear reader, how about changing your body for the better and improving your mood with some easy exercises? We promise that these exercises will help make your life better!

On the bright side, we want to see you always happy and healthy! So we have collected some effective exercises that will help you to have a healthy female body. And in the bonus paragraph at the end of the article, we are going to share with you a useful exercise that you can do before going to bed.

1. Hamstring curls on an exercise ball

This exercise is powerful and effective. It not only stimulates the buttocks, but also the hamstrings, hips, core and abdomen. All you need is an exercise ball.

How to perform the exercise:

1. Lie on your back. Put your heels on the ball

2. Raise your hips to make a flat bridge. Your shoulder blades should be on the ground. Put your arms on the floor as well to support your body.

3. Squeeze your butt muscles and roll the ball inward. Raise your hips as high as possible.

4. Hold this position for a second, then lower yourself to the floor.

5. Repeat the above 20 times.

2. Warrior Stance

Warrior pose helps balance, strengthen the legs, and improve spinal alignment.

How to perform the exercise:

1. Tighten your abdominal muscles, keeping your spine in a straight position with your arms forward and your left leg lifted behind you.

2. Continue like this until your body is parallel to the ground. Your abdominal muscles should remain tight.

3. Relax your neck and shoulders, inhale then exhale and stay in this position for 30 seconds, then repeat the above with the right leg.

3. Push-ups with an exercise ball

Using an exercise ball for a push-up stimulates more core muscles than a regular floor push-up, increasing the effectiveness and integrity of your abdominal workout. Besides, this ball is also good for balance exercises.

How to perform the exercise:

1. Get into a plank position. Your feet should be on the ball, your hands on the ground, and your body in a straight line.

2. Inhale and bend the elbows to lower the chest. As you exhale, push back to return to the plank position.

3. You should perform 4 sets of this exercise. Each set consists of 5 consecutive movements without stopping.

4. A complete V-up workout

V-up is an abdominal exercise to get abdominal muscles.

How to perform the exercise:

1. Lie on the floor with your legs down. Your arms should extend above your head.

2. Raise your chest and legs so that your body forms a V. You should touch the tips of your toes each time you stand up.

3. Lower your body to the starting position.

4. You need to perform the exercise in 2-3 sets of 15-20 movements per set without stopping.

5. Boards of varying difficulty

The plank is a core strength exercise. You need to stay in the push-up position for as long as possible. This exercise strengthens the muscles of the abdomen, back and shoulders.

How to perform the exercise:

1. Support yourself on the floor with your hands and knees. Your hands should be directly under your shoulders and your feet at the back.

2. Your feet are only hip-width apart for balance and stability. But you can bring them closer together to make the exercise more difficult. Keep your body in a straight line from your heels to your head. Look at the ground.

3. Squeeze the abdominal muscles, quadriceps and gluteal muscles and you should stay in this position for 15-30 seconds. When you get used to this exercise, try to stay in the position for two full minutes.

4. To change things up and make the exercise more difficult, try lifting one leg for 15 seconds. Then switch to the other leg.

6. Spinal rotation while seated

This exercise helps relieve pressure on the muscles of the shoulders, chest, and buttocks. It also improves the mobility of the spine.

How to perform the exercise:

1. Sit on an exercise mat. You should extend your legs directly in front of you.

2. Bend your right knee. Then place your right heel on the left of your other leg as close as possible.

3. Place your right hand below your knee, then interlace your fingers behind your back.

4. Stay in this position for 30 seconds.

5. Relax and straighten your legs again. Repeat the movement with the left leg.

7. One Leg Bath Yoga

This yoga pose works the shoulders, spine, chest, and quadriceps. It also improves the ability to move and increases the flexibility of the body.

How to perform the exercise:

1. Sit on all fours. Your feet should be under your thighs and your hands should be on the floor to support your body.

2. Put your right leg forward with the knee bent.

3. Extend your left leg backwards. Then bend your left knee and grab your left foot with your right hand.

4. Stay in this position for 5-10 breaths. Then repeat with the other leg.

Bonus: a relaxing yoga pose before bed

To sleep better, calm your mind, and feel relaxed and serene, try butterfly pose.

How to perform the exercise:

1. Lie on your back.

2. Bend your legs and bring your ankles together so that your feet meet.

3. You can put your arms on the bed or under your head.

4. Breathe deeply while staying in this position until you feel relaxed. You can start meditating if you want.

What is your favorite sport or yoga pose? If you know of effective exercises, share them with us so that everyone can benefit!