Berolahraga dari Rumah untuk Wanita

1. Start in a push-up position with your arms straight.
2. Afterwards, bring one knee towards your chest while extending the other leg.
3. Alternate leg positions rapidly, as if you are running in place.
4. Aim for 2-3 sets.

1. Stand with your feet shoulder-width apart.
2. Lower into a squat position and place your hands on the ground in front of you.
3. From the squat, kick your feet back into a plank position while lowering your body to the ground by bending your arms, keeping your elbows close to your body.
4. Push yourself back up into the plank position and jump your feet forward to return to the squat position.
5. Stand up and jump, reaching your hands overhead.
6. Land softly and immediately drop back into the squat position to start the next repetition.
7. Repeat for 10-12 reps, completing 2-3 sets.

1. Use a jump rope to perform continuous jumps for a set amount of time.
2. Keep your toes pointed down and your knees slightly bent, landing softly on the balls of your feet with each jump.
3. Jump continuously for 1 minute, repeating for an additional 2-5 sets, each lasting 1 minute.

Note: For optimum experience and results, use a slightly weighted rope.

1. Hold a dumbbell in each hand, with each arm fully extended and palms facing forward.
2. Keep your upper arms stationary while curling the weights towards your shoulders.
3. Slowly lower the weights back down in a controlled manner.
4. Aim for three sets of 10-12 curls.

1. Hold a dumbbell with both hands overhead.
2. Lower the dumbbell behind your head by bending your elbows.
3. Extend your arms to lift the dumbbell back to the starting position.
4. Aim for three sets of 10-12 extensions.

Note: Triceps extensions can be performed on a weight bench or on the floor.

1. Start in a push-up position, but with your weight resting on your forearms instead of your hands.
2. Engage your core, keeping your body aligned from head to heels.
3. Hold this position for as long as you can while maintaining proper form.
4. Aim for three sets of 15-30 seconds each.
5. Lower your knees to the ground when you feel tired.

1. Sit on the ground with your feet flat and knees bent.
2. Lean back slightly whilst keeping your back straight.
3. Lift your feet off the ground and twist your torso from side to side.
4. Maintain an upright posture with a long neck and shoulders back, keeping your back flat.
5. Ensure the rotation originates from your belly button upwards, not just from your hands.

Note: This exercise encourages rotational movement.

1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees while pushing your hips back, as though sitting in a chair.
3. Keep your chest up and back straight.
4. Subsequently, push through your heels to return to the starting position.
5. Aim for three sets of 10-12 squats, three times weekly.

Note: Make sure your knees are not exceeding your toes when you are bending your knees.

1. Stand with your feet hip-width apart.
2. Step one leg forward while keeping the other leg behind.
3. Lower your body by bending your knees to about 45 to 90 degrees, ensuring your knees do not go past your toes and your rear knee does not touch the ground.
4. Maintain a straight back for stability during the exercise.
5. Alternate legs and repeat.
6. Take smaller steps and start with only 2-3 sets of 10-12 repetitions for each leg.

Note: Stop the exercise immediately if you experience any knee pain before or during the exercise.

1. Commence in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body by bending your elbows, keeping them close to your body.
3. Push through your palms to return to the starting position.
4. Aim for three sets of 8-12 push-ups.

Note: Doing a wall push up will put the least pressure on the joints.