9 exercises to keep fit at home.
Discover 9 perfect exercises to get back in the sport and improve your strength at home.
No need to spend hours in the gym to get a firm and toned figure. Here is a selection of the best exercises for weight loss, which are easy to do at home. Pack them up and practice them two or three
times a week - in gym clothes or even in pajamas, in the morning before you shower! Do you have your period? Nothing stops you: With Always Radiant Winged Sanitary Pads, you'll stay dry and comfortable during your workout.
1. Push-ups: Bachelor of Sports at Home
Lie with your toes or knees on the floor, and place your hands under your shoulders. Bend your elbows to the side and lower your body until your chest almost touches the floor. Your arms should then form a 45-degree angle. Stop, then go back. Do three sets of 10 reps.
2. Squatting: the best way to reshape
This exercise is excellent for losing weight and strengthening the buttocks, legs, abdomen and back.
Stand upright, feet in line with the shoulders, and back straight. Bend your knees (you should never go beyond your toes!) and lower your buttocks, as if you were sitting. Your body weight should remain on your heels. Once your thighs are parallel to the floor, slowly come back up. Do three sets of 20 moves.
Do you have back pain? Put your hands on the back of your head to force yourself to stand up straight.
3. Plank: lose weight and gain strength
Sheathing is the perfect bodybuilding exercise to lose stomach weight, but also to strengthen your arms!
Start as if you were going to do a pushup with your hands under your shoulders. Stand on your tiptoes and squeeze your abs and buttocks to form a straight line. Try to bend your navel and be sure to keep your back straight. Start by holding the position for 20 seconds, then increase the repetitions.
4. Diving: Arm lift
Place your hands on the edge of a chair or sofa with your feet in front of you. Lower your body to the floor (be careful not to block your elbows), then return with the strength of your arms. Do 3 sets of 10 reps, with a rest between each set.
5. Crunches: concrete abs
Lie on your back with your knees bent and your feet flat on the floor. Raise the front of your body until you find yourself seated. Put your hands on your temples and look straight ahead so you don't hurt your neck. Do three reps for every 10.
6. Lunge: abdominal muscles, back and thighs
Stand straight, shoulders back and chin back. Tighten your abdominal muscles and take a big step forward with one leg, either forward or backward. Lower yourself until your knees are bent at a
90-degree angle: one close to the floor; The other is in front of you, aligning your ankle. Make sure to keep your body weight on your heels when returning and then switch legs.
Repeat 10 reps for each leg, then rest, then 2 more sets of 10 each.
7. Side plank: lose weight and draw slashes
This type of plank is also an excellent exercise for weight loss because it stimulates the deep abdominal muscles: the oblique.
Lie on your side with your legs on top of each other. Raise yourself above the ground using your arm and elbow. You can make the exercise more difficult by raising your other arm at a right angle above your head. Keep your glutes tight and your body aligned. Try to hold for 20 seconds on each side, then gradually increase the core time during the exercise.
8. The bridge
This exercise helps to strengthen the buttocks, strengthen the abdominal muscles and also to strengthen the back muscles. Lie on your back with your hands at your sides with your knees bent and your feet shoulder width apart on the floor. Push through your heels to raise your hips. Tighten the abdominal and buttock muscles to stabilize. Go back down slowly.
You can increase the difficulty level by raising one leg at the same time as the rest of the body: do ten repetitions for each leg, three times.
9. Side lunges: lose weight, but keep your butt!
Stand up, put your left leg behind you, so that your thighs intersect - as if you were bending over. Keep your front knee aligned with your ankle. Return to the original position, then switch sides. Do ten repetitions on each side, pause, then repeat twice.
And you, what exercises do you do at home to lose weight?