30 (easy) exercise ideas without spending a dime! – GOOD SHAPE

Rachel Espirito Santo (/)

You can move a little each day to escape the sedentary lifestyle or add even more exercises to your routine to boost caloric burning and enhance your shape. And better: without spending a dime. Ways to move around abound! With the help of personal trainer Thiago Penna, a specialist in exercise physiology from Unifesp, in São Paulo, we suggest activities for each day of the month. He comes!

Walk. It’s worth going to the bakery, taking the dog for a walk, getting off the bus one stop before yours. Walk at a steady pace for at least 15 minutes.

Reach for your toes. It’s very simple: standing up, legs extended, wherever you are, make the movement of bringing your hands to your feet, without bending your knees. In addition to bringing the well-being of stretching, the exercise done several times throughout the day (how about 10 to 15 times?) helps to dispatch about 150 calories.

Sit down and get up slowly from the armchair at home during the soap opera – or the chair at work. Do 3 sets of 15 repetitions.

Face a slope. Walk steadily for 10 minutes on an uphill street or on sloping ground.

Pedal. Bike to work or rent a bike at the park on the weekend.

Climb stairs. Three sets of five-story ups and downs make for a good workout. Tips: the ascent must be rhythmic and without pause, the descent must be controlled and the steps must be regular. Wear shoes with cushioning and avoid the activity if you have knee problems.

End up with burpees. See how to do this “killer” exercise, considered one of the most complete for working the whole body: standing up, legs together, bend your knees and squat down to the floor. Quickly place your hands in front of your body, slightly wider than shoulder-width apart, palms touching the floor. Kick off with your feet, jumping backwards. Bend your arms and quickly lower your torso and hips to the floor. Make the movement back, raising the body with your arms and pushing with your toes, now forward. Stand up again and jump. The suggestion is to do 2 series of 8 repetitions.

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Squat and stop. Bet on static squats to firm your butt: standing, feet parallel open in line with your hips, knees semi-flexed, squat down and project your hips backwards, as if you were going to sit on a stool, until your knees reach a 90 degree angle. Hold the position for 20 to 40 seconds. Do 3 sets.

Dance. Take advantage of that moment when no one is home and unleash your inner Beyoncé. Turn on the sound and dance until you drop – or for at least 15 minutes!

Practice lunges on the park bench. Went out for a walk and saw a stool giving soup? Of course it’s not for sitting. Do a lunge: standing, with your back to the bench, one leg in front of the other, the tip of your back foot resting on the bench and your abdomen contracted. Place your hands on your hips and squat down until your front knee forms a 90 degree angle. Go back and repeat with the other side. Suggestion: 3 series of 10 to 15 repetitions.

Do jumping jacks. It seems like child’s play, but try doing a sequence of just one minute without stopping to see how you can sweat… Try 5 series of 1 minute each. It’s a great warm-up for any other activity.

Jump rope. Try to do 20 minutes of activity – and guarantee at least 300 calories less. As it is difficult to jump straight, you can divide this time into 5 series of 4 minutes, for example. Practical, the accessory can be taken even on a trip, keeping your aerobic while on vacation.

Jump. Jumping exercises work on power and balance. They can be frontal: with parallel legs open at the width of the hips, bend your knees, lean your torso slightly forward, pick up momentum and lift your feet off the ground (do 3 sets of 10 jumps). And lateral: place a broom handle or other accessory on the floor and jump laterally over it, with quick movements (do 3 series of 10 repetitions).

Work the calf on the step. You can do it on the stairs of the building or even on the sidewalk: support your body weight on one foot on the step, leaving your heel out. Shift your weight to the ball of your foot and slowly lower your foot until your heel is below the height of the step. Do 2 sets of 10 reps with each leg.

Invest in the board. Start with the simplest: forearms and elbows resting on the ground following the line of the shoulders, toes resting on the ground. Raise your hips, keeping them in line with your spine. Be careful not to accentuate the lumbar curvature. Contract the abdomen. Do 3 sets of 20 to 30 seconds of isometry.

Stretch at your desk at work. Every hour or two, take a short break and stretch. Suggestions: extend your legs in front of your body and stretch by trying to catch your toes in your hands or rotate your waist as far as you can to the left, hold for five seconds, and repeat on the other side (do 5 times for each side) or clasp your hands and stretch your arms over your head or rotate your ankle for about five seconds to the right and then to the left (do 5 sets of 8 reps in each direction).

Get on the bench. That same bench in the square or park will help you here: standing up, with one foot on the bench, your back straight and your chest slightly forward, inhale and climb up, balancing on one leg. Exhale and return to the starting position, controlling the descent. Do 3 sets of 8 reps with each leg.

Play like a child. With or without children, how about going back to childhood without fear of being happy? Jump hopscotch for 20 minutes and burn 113 calories. If you have a trampoline, bounce around for another 20 minutes and burn another 85 calories.

Climb mountains. Don’t worry, you don’t have to go far. The mountain climber exercise will bring that feeling to you and help you work your whole body. Learn: in a push-up position, palms and toes resting on the floor, torso and neck in a straight line, abdomen contracted, bring one of your knees towards your chest and back, then repeat with the other. The movement is fast and continuous. Do 3 sets of 10 repetitions.

Run. For beginners, the ideal is to alternate jogging and jogging. For example: 4 x 3 minutes of jogging with 2 minutes of light jogging, totaling 20 minutes. For those who already have strong breath and legs, the activity can be continued for 30 to 40 minutes.

Sit on the floor and lift without using your hands. Sounds easy? Give it a try… It works your legs and balance. Do three sets of 30 seconds each.

Bet on arm flexion. Lying facedown on the floor, extend your arms, which should be a little wider than shoulder-width apart, supporting the palms of your hands and the tips of your feet (if this is difficult, start on your knees). Lower your body as if you were going to touch your chest to the floor, bending your arms to form a 90 degree angle. Want to make moving even more difficult? Do it on the stairs. Do 3 sets of 8 repetitions.

Do the sumo squat. And work butt, thighs and inner thighs. Let’s go: standing, legs wide apart and toes turned out, keep your arms extended forward at chest height. Bend your knees, squatting down to a 90-degree angle, then come back down. Do 3 sets of 15 repetitions.

Practice leg lifts. It could be at home, at work, on the park bench. Sit on a firm chair and slowly raise one leg until it is parallel to the floor, with the foot pointing straight up. Hold the position for 10 seconds and come back. Repeat with the other leg. Do 3 sets of 10 reps on each side.

Advance. Standing, hands on your head, at ear level, feet together and parallel, step forward, squatting down until both knees form a 90 degree angle. Return to the starting position and repeat with the other leg. Do 3 sets of 10 steps (5 with each leg).

Do the yoga sun salutation. Performed first thing in the morning, the sequence helps to bring more energy and balance to your day, in addition to doing enormous good to the body. Follow the step by step: start with three deep, conscious breaths and hands together in the center of the chest. Raise your arms by joining your hands on top of your head. Lean your torso forward until your hands touch the floor. Take your left leg back. Then the right. Drop the body. Place your hands on the floor – in line with your chest – and your elbows pointing back. Place your hands firmly on the floor and raise your torso, projecting your chest forward. Sit back on your heels, keeping your arms extended in front of you, stretching your spine. Get into an all-fours position. Firm the palms of your hands and the soles of your feet on the floor, forming a triangle with your body. Take your left foot between your hands. Then the right foot. Extend your legs and hug your ankles. Climb up, raising your arms by your sides until your hands come together at the top of your head. Bring your hands together in the center of your chest. Repeat the series starting with the right foot.

Bag toy. Yes, the idea is to jump on one leg for as long as you can. Try it with the right leg and then the left and see which one works best for you.

Run in place. No time to go to the park? This activity can be done in any corner of the house: just simulate the movements of the race right there. The exercise can be done on the floor or on a mini-trampoline. Suggestion: 5 sets of 1 minute each.

Do triceps on the bench. It can be on the couch too. Learn: hands resting on the edge of the bench, arms semi-flexed, elbows close to the body, legs in front slightly bent and supported by the heels. Lower your body in a slow, controlled motion, trying to form a 90-degree angle with your elbows. Focus the force on the triceps and return to the starting position. Do 3 sets of 6 reps.

Breathe deeply. Yes, this is also an exercise and helps to improve your breath and define your belly. Called hypopressive gymnastics, the technique consists of inhaling and exhaling deeply. Understand how to do the basic posture: standing, feet parallel, spine straight, shoulders squared, arms slightly bent, hands at hip height, inhale by opening the ribs. Exhale completely through your mouth. Hold your breath and open the ribs again. With this you make a ′′ suction ′′ of the abdomen – notice a vacuum that pulls your whole belly inward. Hold the apnea for 3 to 5 seconds. Inhale and release the air. Repeat 3 times.