Top 5 Exercises for maintaining body shape for girls at home

August 28, 2024

Regular exercise is an integral part of a healthy lifestyle, and it holds a significant importance, especially for girls who prefer working out at home. Engaging in physical activities with Aroleap will not only help in maintaining body shape but also contribute to overall well-being, including mental health.

Creating a consistent exercise routine has various benefits, such as increasing strength, flexibility, and overall fitness levels. Some suggestions can be taken from guided workouts on the Aroleap app itself.

Exercising at home with Aroleap is a convenient option that eliminates the need for expensive gym memberships. It is a lifetime investment. This option allows girls to work out at their own pace and in the comfort of their own space.

It provides the flexibility to choose the most suitable time for a workout, making it easier to stick to a routine. By dedicating time and effort to regular exercise, girls can start their journey towards achieving and maintaining their desired body shape.

Warm-Up Exercises

To kickstart your workout routine and prepare your body effectively, here are five impactful warm-up exercises tailored for girls aiming to maintain their body shape at home:

Jumping Jacks: Start by standing with feet together and hands by your side. Jump up while spreading your legs shoulder-width apart and raising your arms above your head. Return to the starting position and repeat. This exercise elevates the heart rate and warms up multiple muscle groups.
Leg Swings: Stand upright and hold onto a support for balance. Swing one leg forward and backward in a controlled motion, focusing on the hip flexors and hamstrings. Switch to the other leg. Leg swings promote flexibility and improve circulation.
Arm Circles: Extend your arms out to the sides at shoulder height. Make circular motions with your arms, gradually increasing the diameter. This exercise loosens up the shoulder joints and enhances blood flow to the upper body.
Bodyweight Squats: Stand with feet hip-width apart and squat down by bending your knees while keeping your back straight. Return to the standing position and repeat. Bodyweight squats engage the lower body muscles and prepare them for further exercises.
Torso Twists: Stand with feet shoulder-width apart and arms extended to the sides. Rotate your torso to the right and then to the left, emphasizing the core muscles. Torso twists help in loosening the spine and improving flexibility.

Top 5 Exercises for Body Shape Maintenance

Exercise	Description
Barbell bent over rows	Barbell are a great full-body workout that elevates the heart rate, burns calories, and aids in toning muscles. Hold Barbell, hinge at the hips with a straight back. Pull the weights to your ribs, squeezing your shoulder blades. Lower slowly and repeat.
*Bicycle Crunches*	This exercise targets the core, especially the obliques and lower abs. Lie on your back with hands behind your head, bring elbows towards the opposite knee while extending the other leg straight. Switch sides in a bicycle-pedaling motion.
*Squats*	Squats are effective for toning the lower body, including the glutes, quads, and hamstrings. Stand with feet hip-width apart, lower into a sitting position while keeping the chest up and back straight. Return to standing position and repeat.
*Plank*	Planks engage multiple muscle groups simultaneously, promoting core strength and stability. Start in a push-up position, with forearms on the ground, and hold the position while keeping the body in a straight line.
*Lunges*	Lunges work the lower body, focusing on the glutes, quads, and hamstrings. Can be done along with D handles on Aroleap. Step forward with one leg and lower the body until both knees are bent at a 90-degree angle. Return to the starting position and alternate legs.

Nutrition Chart to follow at home

Nutrient	Recommended Intake	Food Sources	Benefits for Body Shaping
Protein	1.2 - 1.6 g per kg of body weight	Chicken, fish, tofu, lentils, eggs, Greek yogurt	Supports muscle repair, growth, and lean muscle mass
Healthy Fats	20-35% of daily calorie intake	Avocados, nuts, seeds, olive oil, fatty fish	Provides energy, supports fat loss, and helps absorb nutrients
Complex Carbohydrates	45-65% of daily calorie intake	Whole grains, quinoa, sweet potatoes, oats, brown rice	Provides sustained energy for workouts and recovery
Fiber	25-30 g per day	Vegetables, fruits, beans, whole grains	Supports digestion, helps in weight management, and promotes fullness
Vitamins (A, C, D, E)	Daily recommended values based on age and weight	Leafy greens, citrus fruits, carrots, nuts, fortified foods	Boosts immune function, promotes skin health, supports muscle function
Minerals (Calcium, Magnesium, Zinc)	Varies by mineral; generally within 800-1200 mg for calcium	Dairy products, leafy greens, nuts, seeds, fish	Supports bone health, muscle function, and recovery
Water	8-10 cups (2-2.5 liters) per day	Water, herbal teas, water-rich fruits and vegetables	Hydration is essential for energy, muscle function, and fat metabolism
B-Vitamins	Daily intake varies (1.1-2.4 mg depending on vitamin)	Whole grains, eggs, lean meats, leafy greens	Supports energy metabolism and overall physical performance
Iron	18 mg/day for women	Red meat, spinach, lentils, fortified cereals	Essential for oxygen transport, improving stamina during exercise
Omega-3 Fatty Acids	1.1 g/day	Fatty fish, flaxseeds, chia seeds, walnuts	Reduces inflammation, supports heart health, and aids in fat loss

Stay Fit and Toned

Incorporating the above mentioned workouts in your daily routine consistently, girls can improve their overall health, boost their metabolism, and enhance their confidence by looking the best version of themselves. Exercise not only helps in toning muscles but also aids in weight management and increasing energy levels.

Remember, staying active at home is convenient and sustainable for long-term results. So, keep up the great work and stay motivated on this fitness journey. The dedication and effort put into exercising regularly will undoubtedly pay off, leading to a healthier and happier lifestyle.

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