Not many women can afford the time or money to join a gym for fitness. But being fit is important to maintain good health. Home-bound women can invest in small hand weights that will allow them to exercise and build muscles from their home. Weight training exercises combined with a good diet help keep osteoporosis at bay especially around the time of menopause.
Walking lunge is an easy and beneficial exercise that can be done with two small weights of 2kg each.This exercise targets the quadriceps and hamstrings. It also helps tone the legs and inner thighs. Begin by placing your feet hip-width apart. Hold the weights in your hands with your arms hanging by your sides.
Now put the right foot forward and bend both knees. Keep your upper body straight with your left knee pointing down. Don’t move your arms from the sides. Now straighten your legs and repeat with the other leg. Do not perform this exercise if you suffer from a knee injury.
Bicep curl is another easy to perform exercise using small hand weights. It helps tone and shape the biceps of upper arms. Stand with your knees slightly apart. Hold the weights in your hands and keep your arms straight on your sides. Slowly bend both your elbows keeping them close to your sides and bring the weights to your chest. Lower your arms going back to the start position and repeat. Do 3 sets of 30 reps each.
Hammer curls are very similar to bicep curls. But in hammer curls the weights should be facing down instead of facing in. Your curled fingers of both hands should be facing each other. Hold the weights to your side and slowly bring your arms up to your chest by bending your elbows. Hold the weights for two seconds and then go back to start position. Perform 3 sets of 30 reps each.
Perform the basic row exercise that strengthens upper back. The exercise is also good for curing posture related problems. Stand straight and bend yourself 45 degrees forward. The weights should be in your hands right below the shoulders. Bring your hands close to your chest by bending your elbows and by contracting your back. Lower the weights without straightening. Repeat as many times as you can.