Now you can do fitness at home with our exercises for buttocks, abs, and legs. Here are some tricks for a perfect physique!
Modeling your body without leaving home is possible; thanks to these exercises you will regain faith in the effectiveness of gymnastics at home, take note!
You will need:
- Time: 45 minutes – 1 hour
- Space: call it a living room, living room, entrance …
- Appropriate clothing: corsair trousers + sports bra + shirt + sneakers
- A mat
- A pair of 2 or 3 kilos weights.
- The music you like best.
Put yourself in the role: it may seem silly to you, but dressing up to play sports, with leggings, a breathable shirt and sneakers, and gathering hair (it is important that they don’t bother you) marks the difference a lot: suddenly you are an athlete willing to sweat and to do her best.
Put the music and make room (don’t limit yourself, it’s not about being able to break something … but the more space you’ll have, the freer you’ll feel), and, if possible, open a window to breathe fresh air.
And … Let’s start!
Lateral: Lie on your side on the mat, stretch your leg, with your toes extended downwards, and lift it up to form a 30-degree angle. Return to the initial position. 3 sets of 20 repetitions will be sufficient (for each leg).
Lateral with rotation: Lie on your side over the mat, stretch your leg and start drawing small circles in the air, slowly, first in one direction and then in the other. Hold on 20 seconds and rest 10. Repeat 3 times and then change leg.
Tip: when you have mastered both exercises, you can add weight to tone your muscles with weights that are adaptable to your wrists or ankles: they are very useful and comfortable!
Squat: Stand up, stretch your arms in front of you and then bend your knees and lower your butt as far as your resistance allows. Little by little you will notice that you will be able to go down more. Start with 3 sets of 10 repetitions, and gradually increase to 15 and 20 on the following days.
Trick: when you start to notice that you are missing “something” to feel the effects of the exercise well, you can lift a weight of 3 kilos with both hands to get more resistance.
Bridge: in the supine position, with the legs bent, raise the pelvis by contracting the buttocks and place your hands as close as possible to the ankles, until the entire trunk rises but without loading the shoulders. You should notice a slight pressure in the pelvis and buttock area: if so, you are doing the exercise well. Start by keeping each bridge 10 seconds and then increase the time to 15 and then to 20 in subsequent sessions. Repeat 4 times.
Exercises for abdomen and pelvis
Twists: Separate the legs slightly and turn the trunk from the belt as far as possible to the right and then to the left. Count 20 twists with your hands over your pelvis, 20 more with your hands on your neck and another 20 with your arms crossed.
Hula hoop: Yes, as a teenager! It is a rotation exercise, similar to torsions, which allows you to make a complete turn of life, helping to shape it and reduce it; and the effects are also felt on the hips. Try to keep the circle moving one minute and start with three sets (one minute); as you become more familiar, you can increase the time to 2 minutes, 3.4.
Although the exercises for the buttocks we have seen previously also exercise the legs, below you will find two more aerobic ones to help you burn fat in this area:
Crossed jumps: standing with your legs open sideways begins to make small jumps by crossing your legs towards the inside, back to the initial position and cross again in reverse. You can do 4 sets of 25 or 30 jumps.
Bicycle: in the supine position on a flat surface keeping the shoulders close to the mat, flex both legs at 45º and start pedaling as if you were on a bike. It will be easier if you can grab something with your hands behind your back, like a very heavy table or a radiator that (obviously) is not lit. This exercise will also help you with your abs.
Jump with the rope: 10 minutes without stopping at a good pace will do you good, but beware of the chandeliers!
Exercises for the abdomen.
The plank: it is one of the best exercises there is! In addition, there are many variations: side planks, planks with flexions, planks with one hand and plank with a raised leg. To make a normal plank, start from the ground, contract your abs and support your weight on your elbows and on your toes for 15-20 seconds. The back must be completely flat. Try not to raise your butt, and if it turns out to be too easy with your elbows propped up, you can do it with your arms fully extended.
Gradually increase the time with each passing day!
Scissor kicks: place your shoulders against the floor and use your hands to rest under the lumbar area. Lift your legs about 15 centimeters high in the air, and move them up and down alternately. Keep them moving for 20 seconds and then rest 10; repeat it 4 times.
Did you like this article? Click on I like it or leave us a comment if you also want to contribute with an exercise. And if you have proposed to get fit for this summer, don’t miss this series of articles:
- The 5 best exercises to tone your arms: Because we always forget to take care of them!
- An exercise program to get the legs to scream: not to hide your legs anymore or not to say you’re “soggy”
- Bikini operation for lazy: Do you think you’ll be short of time? Solve the problem with simple dietary rules, exercise and beauty care.