Keep grace in 4 exercises
Don't have time to go to the gym? Don't bother, take advantage of your free time to boost your figure at home. Here is a simple and effective fitness program to follow as soon as you wake up: a guaranteed energizing effect.
- Every day (preferably in the morning and on an empty stomach) for a month, apply these 4 exercises, each of 5 minutes, targeting the thighs, buttocks and stomach. Thus, you will get 20 minutes of exercise per session.
Before starting, bring a bottle of water to hydrate yourself during your recovery times
. - Prepare your own floor mat and stopwatch
For each suggested movement, do one minute of exercise and then give yourself 30 seconds of recovery. Repeat the series 3 times in total to reach 5 minutes of exercise.
Exercise 1: Leg extensions on the floor
The goal: to strengthen the buttocks.
- Perform the exercise: lying on the floor, on your side, one upper leg is stretched, the other is bent down, and the pelvis is slightly tilted forward. Raise your leg without pelvic movement, and control your movement well, which must be done smoothly. Go back down without putting one foot over the other.
Breathing: exhale as you raise your leg and inhale as you go back down.
Safety Instructions: Maintain good coordination throughout the exercise. It is preferable to lie completely on the floor (to relieve pressure on the elbow and shoulder). Keep your stomach taut to stabilize your pelvis well.
Alternative: To complicate and intensify your workout, add weight! For this purpose, we recommend the GYM WEIGHT belts, with heavy weights that you attach to your ankles with Velcro. Colors
vary according to their weight (2 x 0.5 kg for pink models, 2 x 0.75 kg for green, 2 x 1 kg for blue, 2 x 1.5 kg for gray and 2 x 2 kg for black). For example, choose two different weight sizes: one for beginners and one to advance and motivate you!
Exercise 2: One leg of the pelvis
Goal: Strengthen the gluteus maximus, hamstrings.
Perform the exercise: lie on your back with your arms beside your body. Bend your legs with one foot flat on the floor and the other
foot crossed on the opposite knee. Inhale and exhale by raising your buttocks off the floor (push with your foot). Slowly lower your pelvis, without placing your buttocks on the floor. Repeat the movement.
Breathing: exhale when raising the pelvis, inhale when lowering.
Safety Instructions: Keep your head on the floor in order to maintain good spinal alignment. Draw the navel toward the spine to protect your back. Don't raise the pelvis too high to avoid arching.
Exercise #3: Horizontal Profile Board
Targeted muscles: transverse abdominal muscles but will allow you to focus on big and small curves.
- Perform the exercise: laterally, leaning on the elbow or with his hand flat on the floor, with a clenched fist. Lift the pelvis and hold this position. Draw the navel toward the spine while relieving tension in the shoulders. Make a 90-degree angle between your upper body and your elbow to the floor.
Breathing: breathe normally throughout the exercise.
If you find it difficult to hold the plank for 1 minute, bend one leg on the floor and keep the other straight. Start by holding the position for 30 seconds. You'll alternate 30 seconds of effort and 30 seconds of recovery for 5 minutes.
Exercise 4: the boss
Goal: To strengthen the thighs.
- Execution of the exercise: lean against the wall and put your hands along your body and keep your legs parallel to the floor. Bend your legs and try to hold the chair position for one minute. Take 30 seconds and then repeat the movement for 5 minutes of exercise.
Breathing: breathe slowly and deeply.
Safety Instructions: The abdominal muscles are contracted to protect the back which must remain against the wall throughout the exercise.
Variation: To complicate the exercise, extend one leg forward while trying to hold for 10 seconds. Then repeat with the other guy and so on.
To strengthen your body, we recommend that you supplement these muscle-strengthening exercises with cardio training sessions (running on the treadmill, stationary bike, elliptical trainer, step), at
least 30 minutes, twice a week. Also remember to balance and diversify your daily diet. The winning formula at every meal? 1/3 protein, 1/3 starch, 1/3 vegetables.