6 silent exercises to do at home anytime –

You’ve already packed your mat and dumbbells, but you don’t want to wake up the rest of the house or the downstairs neighbors if you live in an apartment. Okay, it won’t happen to include burpees or very aggressive exercises, but that’s no reason to leave the workout aside. There are movements that manage to work several muscles without making any noise. Believe me: they are silent, but will make you sweat your top!

1. Plank with leg raises
In a plank position, place your elbows on the floor, shoulder-width apart.
Elevate the extended legs alternately. (Repeat 30s)

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2. Abdominal supra hugging the knee
Lying on your back, extend your legs and place your arms at your sides.
Raise your torso and bend your knees, hugging them. (Repeat 30s)

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3. Flexion
Lying on your stomach, hands at shoulder height and width, palms touching the floor, legs extended and together, toes touching the floor. She contracts glutes and abdomen, inhale and raise her arms, raising her body. Exhale as you slowly lower. Do 3 sets of 10 to 15 repetitions.

Gustavo Arrais

4. Tiptoe Squats
Standing, legs hip-width apart, arms joined in front of the body and spine aligned. Squat down, as if you were going to sit on a chair, leaning your torso slightly forward. This is the starting position. From there, lift your heels up until you’re on your toes and back down, placing the balls of your feet on the floor with each repetition and being careful not to move your hips. Do 3 sets of 10 to 15 repetitions.

Fabio Heizenreder

5. Lunge with back foot on the bench
Standing, one leg in front of the other, tip of the back foot resting on the bench and abdomen contracted. Arms at your sides or hands on your hips. Squat down until your front knee forms a 90-degree angle and come back up. At the end, repeat it with the other side.
Do 3 sets of 10 to 15 repetitions.

Fabio Heizenreder

6. Sumo squats
Standing, abs contracted, legs wide apart and knees semi-flexed. Keep your knees and feet pointed out. Hold a weight in each hand with your arms extended in front of your body. Project the hips back a little. Squat, slowly lowering your torso until your knees form a 90-degree angle to your thighs, then come back down without fully extending them. Don’t let your knees go beyond your toes. Do 3 sets of 10 to 15 repetitions.

Fabio Heizenred