More than 75% of Americans recognize that being fit and looking attractive is very important, but only 33% of them engage in physical activity on a regular basis. We all know that training after a day at work is not easy and that the temptation to get home and collapse on the couch is enormous. However, there are some exercises that help us get in shape without having to leave the house.
O awesome.club you know that a good exercise routine should be simple and effective. That’s why we’re looking for some workouts that will help you tone your body quickly and easily. At the end, we bring you a bonus with a secret exercise that offers even more benefits to your training.
1. Abdominal in ‘V’
The ‘V’ crunch strengthens your core (the center of your strength) and helps improve both coordination and balance.
As we’ve already explained, you shouldn’t touch your back and legs to the floor between repetitions. Just lower your body as far as you can without touching the ground.
2. 4 supports with leg lift
The 4-leg raise is perfect for working your buttocks and toning your legs.
You can put a weighted anklet on your legs to make the exercise more challenging, but always start with a light load so you don’t injure yourself.
3. Bridge
The bridge is one of the best exercises for the glutes and even helps to work some muscles in the lower back.
4. Plank
The plank is an exercise that works many parts of the body, especially the abdomen and lower back, while also helping to improve posture.
If you can’t keep your body in a straight line, don’t lean on your elbows; do the same with your arms straight, like when we do push-ups. The ideal, to start with, is 15 to 20 seconds in this position and three sets. As you get in shape, gradually increase the time until you can hold the position for one minute.
5. Lateral leg raise
Don’t arch your back and keep your body steady throughout the exercise.
6. Candle posture
Candle Pose, also called Shoulder Pose, helps improve your balance and works your abs and back muscles.
Candle posture is a great exercise to relax and relieve any kind of tension. Therefore, the ideal is to do it at the end of the series of exercises.
Bonus: Try this position to relax after workouts
This is a variation on the happy baby pose. It helps stretch the lower body, eliminates tension and tiredness, and stabilizes the heart rate.
What type of exercise works best for you? What do you do to find motivation to do physical activity? Tell us more about your situation in the comments.
Illustrated by Yekaterina Ragozina exclusive to Incrível.club
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