EXCERSIZE TO REMAIN FIT

EXCERSIZE TO REMAIN FIT

Want to relax without having to pay a subscription in a gym? Do some exercises at home! No need for equipment, your only motivation will be enough to reshape your body.

But before starting, be aware that the sport requires a certain willingness and especially a certain rigour. For this, impose weekly exercise times. It's up to you to determine the pace of your training. The ideal is to leave one or two days of rest between two physical exercises. Your muscles need to rest and relax. Do not try to make long sessions in the first days. Go step by step!

1. A series of crunch abs

A classic but effective exercise that will firm up your belly and eliminate unnecessary bulges. Be careful with your back, you could suffer if you position yourself badly.

How to do them? Lie on a sports mat, place your feet flat in the continuity of your hips, position your hands on each side of your head and spread your elbows to keep your back straight. Raise your bust by tucking in your belly and blowing. Remember to look up, your neck should stay straight. To go down again, inhale through the nose. No need to force a lot when contraction of muscles, the goal is to simply take off your shoulder blades. The lower back should always be in contact with the ground.

2. Alternate elbow to opposite knee movement

Easier than the abdominal crunch, this exercise works the obliques, the muscles located on the sides.

How to do it ? Lying on your back, position yourself as if you were going to do abs. Peel off your shoulders off the floor and move your chest forward. Pivot your torso while bringing your knee to the opposite shoulder. Renew the movement with the other leg.
lows to work only the oblique muscles. Ideal to make small love handles disappear.

3. The exercise of the "heel touch"

How to do it ? Always lie on your back, position your feet in the continuity of your hips. Put your arms around your body, lift your torso slightly and rotate to bring your hand closer to your foot. Do the same thing on the other side.

4. Pumps, knees on the ground

Often practised by men to gain pecs, this exercise allows girls to get a higher bust. Ladies, be careful not to abuse the pumps, you could have an unwanted effect: take muscle, yes, but especially lose chest volume.

How to do them? Put on your stomach, cross your ankles and lift yourself with your hands.

5. The Bur-pees, you know?

Very quickly exhausting, the Bur-pees will make you work your legs, your buttocks, your abs and your pecs. A good way to refine your silhouette.

How to do it ? This exercise is composed of several movements. First, make a pump and bring your feet closer to your hands to get into a squatting position. Finally, jump upwards stretching as far as possible. Repeat the steps as many times as you can.

6. The bridge for the gluts

To have a curved gluten, this exercise is ideal. It helps to strengthen your buttocks and firm your lower stomach abdominal.

How to do it ? Lie on your back and position your feet in continuity with your pelvis. Leave your arms around your body and lift your buttocks and lower back. Remember to exhale when you contract your muscles and inhale when you relax.