Shaping your body without leaving home is possible, with these exercises you will recover the faith in the effectiveness of the “gym” home, take note!
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You will need to:
- Time: 45 min – 1 hour
- Space: call it living room, living room, entrance …
- Appropriate clothing: pirate tights + sports bra + shirt + sports
- A mat
- A pair of weights of 2 or 3 kg
- Music of the one you like most.
Exercises for glutes
Lateral
Lie on your side on the mat and raise your extended leg and with the toes of your feet stretched out, pointing outwards, to an angle of 30 degrees. Return to the starting position. With 3 sets of 20 repetitions each (with each leg) will suffice.
Rotary sides
Lie on your side on the mat, raise your extended leg and begin to make small circles in the air, gently, to one side and the other. Hold 20 seconds, and rest 10. Repeat 3 times and change legs. Trick: when you have both exercises controlled, you can add weight to tone the muscles with adjustable dumbbells for wrists or ankles, they are very useful and very comfortable!
Squats
Stand up, stretch your arms and then bend your knees and lower your bum until your resistance allows it. Little by little you will see that you will go down more. Start with 3 sets of 10 reps, and go up to 15 and 20 on progressive days. Trick: When you notice that you need “something” to notice the effects of the exercise, you can hold a weight of 3 kilos with both hands to have more resistance.
Elevations
lying on your back, with your legs bent, elevate your hips by squeezing your buttocks and place your hands as close as you can to your ankles, until your body is elevated but without carrying your back. You have to notice a slight pressure on your hip and buttock area, if you feel that you are doing well. Start by keeping each lift 10 seconds and then increase the time to 15 and 20 in later sessions. Repeat 4 times.
Exercises for waist and hip
Twists
Separate the legs slightly and turn the trunk from the waist as far as possible to the right and then to the left. Count twenty twists with your hands on your hips, another twenty with your hands behind your neck and another twenty with your arms crossed.
Exercises for abdomen
The iron
It is one of the best exercises there is! It also has many variants: side plate, iron with flex, one-hand iron and iron with one leg raised. To make a normal iron, start on the floor, squeeze the stomach and proceed to support your weight on the elbows and the tips of the toes for 15-20 seconds. The back must be completely straight. Try not to take a bum, and if you find it too easy with your elbows supported, you can do it with the arms fully extended.
Gradually increase the time each passing day!
