20-Minute Daily Exercise Plan For Busy Women

Expert | May 26, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Many people don’t have time or just don’t want to go to the gym. If you’re just lazy and exercising isn’t your forte, these exercises are perfect.

The reason exercising is essential is that one of the main reasons for obesity is lack of activity. Of course, diet plays the most vital role but if you want to make a change you have to be exercising.

Let’s see the exercises and the exercise plan at the end of these.

Crunches

First, you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the ground with your face pointing toward the ceiling, then exhale as you go as high as you can.
Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You must repeat it between 15 and 25 times.

Wall squat

Start by standing about two feet from a wall with your back against it.
Slide your back down the wall until your hips and knees bend at a 90-degree angle.
Keep your shoulders, upper back, and back of your head against the wall.
Both feet should be flat on the ground with your weight evenly distributed.
Hold the position for the required time.
Repetitions: 2 series of 15 seconds.

Squats

Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.

Dumbbell squat

Stand tall with your feet spread wide and your hips turned slightly outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at the hips, knees, and ankles to squat down.
Continue until your hips are slightly lower than your knees.
To get up, push your feet toward the ground and return to the starting position.
Complete 10 reps, rest, and repeat for a total of two to three sets.

lunges

First, you should stand with your feet shoulder-width apart and your hands on your hips.
Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
Finally, bring your body back (starting position).
Then do the same with the other leg.
Do 10 repetitions with each leg.

Seated Twist

Sit on the mat with your legs bent, relax your elbows and clasp your hands together.
From this position slowly rotate to the right, while touching the ground near your hips, then return to the center and continue to the left to complete one rep.
Remember that the movement is not large and must come from the rotation of the trunk. Try to keep your abdomen contracted at all times and make this movement more controlled.
Do 30 repetitions.

Windshield wipers

Lie down on the floor and extend your arms out to the sides.
Raise your legs until they form a 90-degree angle.
Helped by the arms, move both legs to the right side and then to the opposite.
You must repeat it between 15 and 25 times.

Step-Ups

Stand up with a bench or step in front of you.
Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
Lower your left foot back to the ground while keeping your right foot on the bench.
Repeat 3 sets of 12 reps, then switch legs.

Below is the program that guides you on which parts of your body you should practice each day:

Monday: Work out your upper body
Tuesday: exercise your core
Wednesday: Work out your lower body
Thursday: Work out your upper body
Friday: Work out your upper body
Saturday: Lower Body Workout
Sunday: rest.