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Friday, August 9, 2019

10 best home exercises!

Every woman dreams of a beautiful, solid body. A good body increases self-esteem, attracts looks and most importantly - helps maintain good health.

Physical activity is the best way to achieve the desired body shape. But that doesn't mean you have to be an elite fitness club member or have fitness equipment. If you have the will to improve your appearance, the results will not be lacking.

Exercise at home brings many benefits. First - you save money, second - you are not bound by time, you can practice when you want and third - it gives you more freedom. Some women prefer it to avoid the shame caused by practicing in another's presence. Of course, practicing in the gym or attending yoga, pilates or Tae Bo exercises has its many advantages, but now we will focus on home exercise.


There are several exercises that you can do at home without problems and accessories that can effectively shape your body. Before you start with them, you must first do a few warm-up exercises. After you move your body, start to shape it.

Abdominal exercises are mandatory. Start with the classic abdominal exercise: lie down on the floor, bend and lift your knees, put your hands behind your ears and lift the upper body. In order to exercise the upper muscles, you do not have to completely remove your back from the floor.


This exercise is good for strengthening the upper abdominal muscles. If you haven't been physically active so far, it's best to start with 2 sets of 10 repetitions. If you exercise regularly, increase the number of repetitions to 15-20.

Lie on the floor and reach out over your head. Start lifting the upper body and lean to your feet until your fingertips touch your toes. Then go back to bed and lift again. If you fail to reach your toes, don't be disappointed. With regular exercise,
your flexibility will be improved.


This exercise is designed to completely strengthen the abdominal muscles. You can start two sets of 15 repetitions, and if you are physically fit, increase the repetitions to 20-25.



Lie on the floor and place your hands behind your ears at the top of your neck. Start lifting the upper body and pointing the left elbow to the right leg. The upper part of your body should be on the right side. Then go back to the original position on the floor and do the same exercise, but on the opposite side, ie. Point the right elbow to the left leg and turn the upper body to the left. You should not move your legs during exercise.


This exercise is designed for all abdominal muscles, and is especially useful for strengthening the lateral muscles. To begin, make 1 series with 16 alternating repetitions (8 on the left and 8 on the right).

If you are a beginner, you can skip this exercise because you run the risk of overloading your abdominal muscles. Lie on the floor and lift your legs at an angle of 90 degrees. Stretch your arms over your head and start lifting and touching your feet. Do not lift the upper body too much.


This exercise will help you strengthen your upper and middle abdominal muscles at the same time. Also, this exercise is good warm-up for the legs. Make 1 series with 10 repetitions.

Lie on the floor and lift the upper part of the body so that it rests with your elbows. Lift your legs at an angle of 60-70 degrees. Begin alternately crossing your legs while keeping them fully erect. First, with your right foot, cross over your left, then your left over your right.


This exercise helps to tone the abdomen and leg muscles. Make two sets of 10 alternating repetitions (5 with left, 5 with right foot). If you are physically fit, do 16-20 repetitions.

Lie on the floor, bend and lift your knees. Stretch out your arms on the floor beside your body. Start lifting your butt up, then lower it. You can keep the soles of the feet completely glued to the floor. The same exercise can be done when relying only on your fingers (as shown in the picture).


This exercise will help you strengthen your buttocks and thigh muscles. Do 2 sets of 10 repetitions. If you are in good physical shape, you can practice 20-25 repetitions.

Lie down and rest your head with your right hand. Put your left hand in front of you. The legs should be straight at all times during the exercise. Lift your left foot in the air at an angle of 60-70 degrees from the floor. Then lower it slowly. You can keep your foot in the air longer for better effect.


This exercise will help you strengthen both the inner and outer thigh muscles. It is best not to make quick movements. For starters do 10 reps for each leg. When you feel ready, do 2 sets of 15 repetitions.

Kneel on the floor and lean on your hands (canine pose). Place your hands on your shoulders (you can also lean on your elbows). Make sure your back is straight. Start lifting one leg up. Do not straighten it, it should be bent at the knee. Point your toes up. The upper leg should be parallel to the floor. Once you reach this position, slowly return to your original position.


This exercise will help you strengthen your buttocks and thigh muscles. Make 1 series for both legs with 10 repetitions. If you're in good shape, don't be afraid to do 2 sets of 15 repetitions.

Stand in a dog pose again, but this time bend your arms and lean on your elbows. Start lifting your left foot and straighten it while doing so. Stretch it back as far as you can and lift it as high as you can. Then return it to its original position.


This exercise strengthens the buttocks and tones the legs. Make 1 series for both legs with 10 repetitions. If you are in good shape, don't be afraid to do 2 alternate series of 15 repetitions.

Female push-ups are a great exercise to strengthen your chest muscles. Bend your lower body to your knees, lift your feet up in the air, rest your upper body on your hands, which you will place on your shoulders. Begin to bend your elbows and lower your body to the floor. Then lift yourself up.


If you are a beginner, do 2 sets of 5 repetitions. The more advanced ones can be opted for 2 sets after 10-12 repetitions.

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