Looking for effective at home workouts for women that strengthen and tone your body? These simple exercises target your legs, glutes, arms, shoulders and core, no fancy equipment needed. Build a balanced routine that fits your lifestyle and helps you feel stronger every day.
"SO THIS IS WHERE HOME WORKOUTS COME IN."
Lower Body Exercises: At Home Leg & Glutes Workouts for Women
If you want to build strength and tone your lower body, these at home leg workouts for women are perfect. They target your legs and glutes using simple, effective exercises you can do without any special equipment.
I know most of us women are concerned with having smaller and tighter cores. We have already addressed the core in the renegade rows up above with you having to hold a plank while rowing with one arm. So I wanted to tackle the lower core which is a problematic area for most women. As we all know a 6 pack is made in the kitchen and in order to see a defined core you will want to lose more body fat. You can see benefits in your midsection by adding inlying leg lifts to your core routine to help strengthen your lower abdominals which will help you have the appearance of a tighter lower tummy. These are my personal favorite Home Workouts for Women and what I would vote as the best 8 Best Home Workouts for Women.
Walking Lunges
Muscles worked: glutes, quads, hamstrings, calves, core
How to do it:
- Stand tall with your feet hip-width apart.
- Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees.
- Keep your chest lifted and your core engaged.
- Push through your right heel to bring your left foot forward and repeat the lunge on the opposite side.
- Continue alternating legs as you move forward.
Watch out for:
- Don’t let your front knee go past your toes.
- Keep your torso upright, avoid leaning forward.
- Keep your steps controlled, not rushed.
Glute Bridges
Muscles worked: glutes, hamstrings, lower back, core
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides, palms down.
- Press through your heels and lift your hips toward the ceiling.
- Squeeze your glutes at the top and hold for 2 seconds.
- Lower your hips slowly back to the floor.
Watch out for:
- Avoid arching your lower back; keep your ribs down.
- Press through your heels, not your toes.
- Keep your neck relaxed on the floor.
Upper Body Exercises: At Home Arms & Shoulders Workouts for Women
Tone and strengthen your arms with these effective arm workouts for women at home. Using bodyweight or light equipment, these exercises target your biceps, triceps, and shoulders to help you build lean muscle and improve upper body strength.
Side Lateral Raises
Muscles worked: shoulders (lateral deltoids)
How to do it:
- Stand tall with a dumbbell (or water bottle) in each hand, arms at your sides.
- With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height.
- Pause briefly, then slowly lower your arms back down.
Watch out for:
- Keep shoulders away from your ears.
- Don’t swing your arms; control the movement.
- Keep a neutral wrist position.
Bicep Curls to Shoulder Press
Muscles worked: biceps, shoulders (delts)
How to do it:
- Start standing with a dumbbell in each hand, palms facing forward.
- Curl the dumbbells up toward your shoulders.
- Rotate your palms to face forward, then press the dumbbells overhead.
- Reverse the movement: lower the weights back to your shoulders, then back down to your sides.
Watch out for:
- Keep your core tight to avoid arching your lower back.
- Move in a controlled way, no swinging.
- Don’t shrug your shoulders when pressing overhead.
Close Grip Pushups
Muscles worked: triceps, chest, shoulders, core
How to do it:
- Start in a pushup position with your hands close together, directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Lower your body toward the floor, keeping elbows tucked close to your sides.
- Press back up to the starting position.
Watch out for:
- Keep your core tight to prevent your hips from sagging.
- Don’t flare your elbows outward.
- If needed, modify by dropping to your knees.
Core Muscles Exercises: At Home Ab Workouts for Women
Strengthening your core is essential for overall stability and posture. These at home ab workouts for women focus on targeting the entire core, helping you build a stronger, more defined midsection with simple exercises you can easily add to your routine.
Lying Leg Lifts
Muscles worked: lower abs, hip flexors
How to do it:
- Lie flat on your back with your legs extended and arms at your sides or under your hips.
- Engage your core and lift your legs together toward the ceiling.
- Slowly lower your legs back down without letting them touch the floor.
Watch out for:
- Don’t arch your lower back — press it into the floor.
- Move slowly and with control.
- If your lower back lifts off the floor, don’t lower your legs as far.
Renegade Rows
Muscles worked: back (lats, rhomboids), biceps, core, shoulders
How to do it:
- Start in a high plank position with a dumbbell in each hand (or bodyweight if no equipment).
- Keep your body in a straight line from head to heels.
- Row one dumbbell toward your hip while keeping your core tight and hips stable.
- Lower it back down and repeat on the other side.
Watch out for:
- Don’t let your hips rotate — keep them square to the floor.
- Keep your core engaged to protect your lower back.
- Maintain a neutral neck position.
Full Body At Home Workouts for Women
If you’re looking for balanced training that targets your entire body, try these full body at home workouts for women. They combine simple movements for the upper body, lower body, and core — giving you a complete workout without leaving home.
Burpees
Muscles worked: full body (legs, chest, arms, core, shoulders)
How to do it:
- Start standing tall.
- Squat down and place your hands on the floor.
- Jump your feet back into a plank position.
- Perform a pushup (optional).
- Jump your feet back toward your hands.
- Explosively jump up, reaching your arms overhead.
Watch out for:
- Land softly when jumping.
- Keep your core tight throughout.
- Modify by stepping back instead of jumping.
Supplement Tips to Support Your At-Home Workouts
While consistent training and a balanced diet form the foundation of your fitness journey, the right supplements can help support your energy, recovery, and overall performance. Here are some options that complement your at-home workout routine:
- Protein Powder: Helps meet your daily protein needs to support muscle repair and growth, especially when it’s harder to get enough protein through food alone. A quick shake post-workout can be an easy recovery boost.
- Creatine Monohydrate: Supports strength and endurance during workouts. Creatine is one of the most studied and effective supplements for enhancing workout performance.
- BCAAs: Help reduce muscle soreness and support muscle maintenance during tough training sessions. You can sip them during your workout or throughout the day.
- Pre-Workout Supplements: Can provide an energy boost and enhance focus before training. Choose one that fits your caffeine tolerance and workout intensity.
- Multivitamins & Omega-3s: Help fill in nutritional gaps and support overall health, energy, and recovery.
Note: Supplements are most effective when paired with a balanced diet and regular exercise. Always follow the recommended serving sizes and consult a healthcare provider if you have any health conditions or are taking medications.
