Exercising at home can reduce body fat.
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Women naturally have more body fat than men and are prone to store excess fat in their lower body. This fat, especially around your middle, is associated with health conditions, such as breast cancer, cardiovascular disease, and type-2 diabetes. Home exercises can be part of your quest to reduce body fat -- there's no need for a gym membership or fancy workout clothes.
Work Up a Sweat
Doing 150 to 300 minutes of aerobic exercise every week burns calories and promotes weight loss. During this type of exercise you must raise your heart rate to the point where you break a sweat and can't sing, but can still talk. You can walk up and down the stairs, walk or jog around the house or in place, do jumping jacks, jump rope -- or use an exercise DVD. Even pushing a lawn mower can be considered a workout. Of course, if you have a treadmill or stationary bike, you can use these also.
Give Your Metabolism a Boost
Strengthening exercises can maintain and increase muscle tissue. This is beneficial to weight loss, because unlike fat, muscle tissue is metabolically active so you burn more calories. Muscle takes up less space than fat, which you might notice when your clothes start fitting looser. You can do exercises at home, such as squats, lunges and calf raises for your lower body, full pushups, knee pushups or pushups with single-leg raises for your upper body, and situps, front planks and side planks for your abs. Arm and shoulder exercises, such as dumbbell curls and overhead presses, can be done with water bottles or dumbbells. Try targeting all major muscle groups on at least two days of the week.
No Need to Stress
If you have excess fat around your middle, consider doing relaxation exercises to combat stress and the production of cortisol, a hormone that triggers uncontrollable cravings for sugary, fatty foods. The fat you gain is stored around your middle where it's close to your liver in case it needs to be converted to energy. Yoga, meditation, tensing and relaxing your muscles, and deep breathing exercises, can help reduce stress. Aim to do one of these for at least 10 minutes every day.
A Healthy Diet Is a Must
Regardless of how much you exercise, a balanced, reduced-calorie diet is essential to your success. Focus on eating low-calorie foods instead of high-calorie foods, and include veggies, lean protein, low-fat dairy, whole grains, and fruits in your diet. Smaller portions can also help you lose weight. Aim to lose one to two pounds per week, as recommended by the U.S. Department of Health and Human Services.
Things to Consider
Although you might be eager to start reducing your body fat, consult a doctor beforehand, especially if you have an injury or health condition or have been inactive. Also, don't be afraid to challenge yourself if your exercise routine becomes easy. Incorporate weights or gradually increase the weights you're already using. Make cardio more challenging by incorporating intervals into it, during which you switch back and forth between one minute of high-intense exercise and two minutes of moderate-intense exercise.