A set of exercises to tone all muscles. Exercises for general tone
Sport
Spring is not only a time to change your wardrobe. This is still a period of active preparation of the body for the summer season.
In the struggle for the perfect body everyone pursues their own goals: someone wants to improve their health, while others want to meet the beach season slim and fit so that they can wear a new bikini or favorite shorts without hesitation.
Here are 5 almost magical exercises, if performed correctly, your body will soon be transformed.
Just 10 minutes every day, and in a month you won’t recognize him.
Exercises for an ideal figure
1. Plank
The plank is a static exercise.
This means that you don't need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.
To perform it correctly, follow the example shown in the picture above.
Support yourself on your elbows, forearms and the front of your feet. It is very important to keep your back completely straight. Try not to lower your waist so that your hip line is parallel to the floor.
If you don't have any difficulty doing the plank, it's strange to say the least. You should feel tension in almost every part of the body: the muscles of the back, abdomen, front of the thighs and muscles of the arms.
2. Push-ups (push up exercise)
Push-ups are another exercise that literally works every major muscle.
Thanks to this exercise you strengthen your body.
Perform it on a flat floor.
Fix your body position: n and with outstretched straight arms, hold the body for several seconds, while also supporting straight line of legs, back and buttocks.
Slowly lower your body, bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.
You should feel how the abdominal muscles, arm muscles, and the anterior thigh muscles tense.
A set of exercises for a beautiful figure
3. Squats
Squats will help strengthen your thigh muscles, calf muscles, and also correct your posture. In addition, this exercise will improve the overall tone of the body and promote fat burning.
Place your feet shoulder-width apart or slightly wider. Extend your arms in front of you and then proceed directly to squats, keeping your head straight.
Try to perform the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).
4. Hunting dog stance
Take the initial position as for doing a plank.
Pull your stomach in and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.
Hold this position for at least a minute. Then slowly lower your arm and leg and repeat this exercise with the other leg and arm.
So-called hunting dog stance develops the gluteal muscles, abdominal muscles, and muscles in the lumbar region.
5. Lying hip raise exercises
Lifting your hips from a lying position is an ideal exercise for the body.
Thanks to him, you can develop your gluteal muscles, hamstrings, and strengthen your abdominal, back, and thigh muscles.
Lie on your back, bend your knees. The foot should be completely on the floor, arms extended to the sides at an angle of 45 degrees relative to the body.
Pull your buttocks in and lift your hips as high as possible. Fix your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.
This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:
Workout 1:
1 minute plank
1 minute - push-ups
2 minutes - squats
1 minute – hunting dog stance
1 minute - raising hips from a lying position
1 minute plank
1 minute - push-ups
2 minutes – squats
*The break between exercises should be 10 seconds.
Workout 2:
3 minutes - plank
3 minutes - hunting dog stance
3 minutes - lifting hips from a lying position
1 minute - push-ups
*The break between exercises should be 15 seconds.
Perform a set of these exercises 6 times a week in the following sequence:
*Make the seventh day a day off.
Week 1:
Day 1: workout 1
Day 2: workout 2
Day 3: workout 1
Day 4: workout 2
Day 5: workout 1
Day 6: workout 2
Day 7: day off
Week 2:
Day 1: workout 2
Day 2: workout 1
Day 3: workout 2
Day 4: workout 1
Day 5: workout 2
Day 6: workout 1
Day 7: day off
Once you've completed Week 2, go back to rotating Week 1 exercises.
The results will not take long to arrive. After just 4 weeks you won’t recognize your body.
*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with a proper diet.
Experts say that in order for a good morning to be not only good, but also healthy, you need to do morning exercises. And with the folk wisdom that how the morning begins, the whole day will be like that, there’s no point in arguing. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.
What will morning exercises give us?
A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop a healthy habit and you will undoubtedly receive:
Even very small loads will help the body wake up. The cardiovascular system will begin to zealously pump blood throughout the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to “move mountains.”
Great mood
Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of happiness and joy. After all, it’s great to start a new day in a good mood, all adversity will fade into the background, and you can set off to conquer the world with a smile on your face.
Losing excess weight
By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. In addition, moderate and regular exercise helps burn excess fat, strengthens muscles and keeps the body toned.
Willpower training
Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the willpower with which you will not need to think.
Strengthens immunity
Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.
Rules for doing morning exercises
Morning exercises are aimed at stretching the muscles; there should be no strength exercises. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.
After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It is wrong to jump out of bed and immediately begin active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.
10 ideas on how to motivate yourself to do morning exercises
Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.
1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.
2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only invigorate everyone, but also bring them closer together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.
3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should do. Later you can evaluate your successes or failures.
4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, “igniting” composition to ring your alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.
5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, bringing a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.
6. Encourage yourself. If you managed to complete your weekly plan, be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.
7. Tell the world about your plans and successes. Thanks to modern technology, this is easier than ever. Tell your friends on social networks that you are now determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.
8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.
9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.
10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.
Morning exercise is a great habit, the effect of which you will see instantly.
We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.
10 exercises for morning exercises
Exercise 1. Stretching
Start by stretching upward. Stand straight, feet shoulder-width apart. Fold your hands into a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform the exercise for 10-15 seconds 3-4 times.
Exercise 2. Steps in place
Human feet have many sensitive points that are responsible for the functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.
Exercise 3. Rolling from toes to heels
Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.
Exercise 4. Rotations
To warm up the body, it is best to perform rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.
Exercise 5. Alternating bends and squats
A simple but effective exercise that will help you use many important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.
Exercise 6. Side bends
Take an upright position with your feet slightly wider than your shoulders. Raise your right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.
Exercise 7. Alternating leg pull-ups
Take a lying position. Straighten your arms up. Start with your right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull your bent left arm towards your knee. Then change your leg and arm. Repeat the exercise 15 times for each leg.
Exercise 8. “Kitty”
We stretch the abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.
Exercise 9. Push-ups
There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.
Exercise 10. Stretching
Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.
Recover your breath, have breakfast and go conquer new heights!
Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to a healthier lifestyle. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share with us your successes or effective exercises that you do yourself. Have a productive day!
A sedentary lifestyle leads to excess weight gain and the development of many diseases. And daily sports training helps maintain health and a beautiful figure, even if it only takes 15 minutes.
You can keep your body in good shape by doing a few simple exercises. Moreover, they do not require good physical training or the use of special sports equipment.
1. Plank
Photo source: youtube.com (AdMe.ru channel – Website about creativity)
The plank is a static exercise that works all muscle groups. The elbows should be strictly under the shoulders, the gaze should be in front of you. Do not pinch your neck and shoulders. Tighten your legs and stomach (otherwise the entire load will be directed to the lower back). You can bring your feet together, or you can spread them out a little. The closer your feet are to each other, the more difficult and effective the exercise will become.
Important! Do not round or arch your back. The body should form a straight line.
Perform the plank in 3-4 approaches. Hold the position for as long as possible, but end the exercise as soon as you feel that you cannot maintain the correct position. Don't fall to the floor in a fit of weakness - first, gently lower your knees.
2. Bicycle
Photo source: youtube.com (channel I'm losing weight with Ekaterina Kononova)
The bicycle exercise has been known since kindergarten, but for some reason it is rarely used. But it effectively helps to remove the protruding belly and sides, and also makes the legs more slender.
The technique for performing this exercise is extremely simple. Lying on your back, raise your shoulders and place your hands behind your head. Start spinning imaginary pedals. At the same time, pull your right elbow towards your left knee and vice versa.
Important! Make sure that your shoulders do not touch the floor, and try to additionally squeeze the muscles of your buttocks, legs and abdomen.
Perform 3-4 sets of 16-20 reps.
3. Gluteal bridge
Photo source: youtube.com (Workout channel - Get in shape!)
This is quite an interesting and at the same time simple exercise. To perform it, lie on the mat, bend your knees and focus on your heels. As you exhale, lift your buttocks off the floor, stay in this position for a couple of seconds and return back. To avoid straining your lower back, squeeze your perineal muscles and keep your knees straight - do not spread them to the side. From the gluteal bridge, you need to lower yourself onto your back extremely carefully - do not plop directly on the floor, but gradually lower yourself, starting from the shoulder blades and ending with the lower back.
Perform glute bridges in 3 sets of 15 reps.
Important! Always warm up before exercising to avoid injury. And after doing the exercises, do some stretching to quickly restore your muscles.
By spending just 15 minutes a day doing three exercises, in return you will get good health and a beautiful body!
You feel that the amount of adipose tissue begins to grow, muscles become sluggish and lose elasticity, the numbers on the scales creep up- This means we need to fight it.
Training the leg muscles plays a primary role in the process of getting rid of fat. The fact is that muscle training leads to an increase in the mass of muscle fibers, which burns calories in a completely natural way. In addition, to maintain muscle mass in tone, the body expends energy. Accordingly, the greater the muscle mass, the greater the consumption of this same energy.
Large muscle groups are concentrated in the thigh area. Training them burns many more calories than training any other muscle group. However, if you overdo it, you can get pumped up muscles. So, if you want to lose fat, have slender, elastic legs, and a toned figure, this article is for you. Read on to learn how to keep your leg muscles toned without much effort.
The most famous and most accessible way to burn calories- run. It is he who ranks 1st in popularity and effectiveness among all exercises for burning fat. Running exercises provide exactly the same effect as strength exercises, with the only difference being that the muscle relief is smoother.
Running strengthens joints and ligaments, buttocks and hips, allows you to quickly tone your legs and maintain them in this condition without much effort. Of course, you can run without adhering to any special rules, but correct running technique is the key to successful training.
Despite the apparent safety, running- Quite a traumatic experience. Damage to ligaments, sprains, and muscle pain await those who do not follow the simple rules of running.
The first rule: choose shoes. Before you start running, you need to choose running shoes. Beginners are better off relying on expert advice. Visit a sports store, explain how you plan to train, at what pace, and they will help you choose the right sneakers.
The second rule: first, the mandatory warming up of the muscles, only then the running itself. During warm-up, muscles become elastic, which prevents injury. Warming up also prepares the nervous system so that there is no stress from increased exercise.
Third rule: regularity. Running will not be beneficial if you do it sporadically. Only daily exercise will tone the muscles, otherwise it is not training, but a meaningless load that will bring nothing but fatigue. Find time to run every day, despite your busy schedule and laziness.
Fourth rule: love what you do. A positive attitude will definitely bring positive results. Be proud of your willpower and desire to be better, enjoy the training and its results.
- Walking
Walking will also help achieve excellent results. The difference from running is that the overall load on the body when walking is several times less. The main thing is to choose the right distance and pace of walking. In addition, while walking, calories are effectively burned, the heart, lungs and nervous system are strengthened. If desired, you can combine running and walking. For example, 20 minutes jogging, 10 minutes brisk walking, or vice versa.
Walking requires certain safety rules. Firstly, walk along special pedestrian paths, and if there are none nearby, then in a park or square. Walking in the green area is doubly useful. The main thing is to walk on a flat surface, otherwise the bumps will at best cause stretching. Secondly, clothing should be bright to remain visible to runners, other people and drivers. It’s great if the clothes are equipped with reflective elements. Third, try not to let your guard down. Sometimes you can think or listen to loud music on your headphones and not hear a cyclist, a car, or simply stumble.
- Squats
Do you want a round butt? Squats will come to the rescue. In addition, the exercise is good for toning the legs and vascular lower torso. During squats, the muscles of the thighs and buttocks are tense, and the blood vessels also experience beneficial stress.
The training of various muscle groups depends on the position in which squats are performed. Let's start with the easiest way to squat. Place your feet shoulder-width apart, bend your knees, and when squatting, transfer the load not to your knees, but to your hips. Imagine sitting on an invisible chair. The amplitude of squats is small; the knees should not go beyond an imaginary line drawn along the toes.
The next method is more complicated. Place your hands on the back of your head, spread your elbows 180°. Squat down. Then you need to jump sharply and return to the starting position. Does the exercise seem childish to you? It is unlikely that anyone will master it at least 5 times at the beginning of training. Watch your breathing: inhale through your nose, exhale through your mouth. Breathe deeply. As soon as you feel a burning sensation or severe pain, take a break.
Squats in the pistol pose, when the emphasis is on one leg and the other is extended forward as parallel to the floor as possible, also trains the abdominal muscles. You can try squats with a barbell. The effect of this will increase significantly.
- Step
Everything you need for step exercises- platform with a flat surface: either a special step platform or any low bench. Place your hands on your hips, bend your right leg at the knee on the platform, move your weight forward, straighten your leg, take a step forward. Get on the floor. Next, place your left foot on the platform and continue as described above. Try to do the exercise 50 times, or 2 sets of 25, or 3 sets of 20. Advice for beginners- start with 20-30 times. Dumbbells intensify your workout.
- Lunges
Place your feet together, lift one leg as if you are about to take a step forward. Keep it bent at an angle of 90 degrees, keep your back straight. Slowly count to five and return your leg. Repeat the same with the other leg. In this exercise, it is very important not to change the angle of the leg. It is better to perform the exercise while standing in front of a mirror to control your position. Try to keep your balance and not fall. It is also important not to lean forward; you should be able to see the knee of your straight leg. As a result of such mistakes, there is a high probability of damage to the knee joint. Remember that the head, back and leg should be in one line.
- Lunges while walking
As the name suggests, this is a combination of the step and the previous exercise. The difference is that instead of returning your lead leg to its place, you step forward with it, bring the second leg towards the first, stop with your feet together, and lift the other one. And so on. This exercise is the easiest to perform. You just need to ensure the correct position of the body. Once you feel like you have mastered the proper form of walking lunges, increase the challenge by adding weights using dumbbells. Lunges perfectly train the leg muscles and keep the muscles of the hips and buttocks toned.
- Moving the foot from heel to toe
The above describes exercises aimed at strengthening the upper legs. The next exercise trains the lower legs. Moving your foot from heel to toe is very effective for your ankles and calves.
Place your legs straight. Sit down with your knees bent. Keep your back straight. Lift the heel of one foot up while keeping your toes on the floor. Stay in this position for five seconds and lower your heel. Repeat the same with the second leg. The exercise can be performed standing. In this case, you need to rise on your toes with both legs at once. Use the back of the chair to control your balance. Since this exercise is very simple, you can perform several sets of 50-60 repetitions.
Avoid the following mistakes while doing this exercise. Don't try to complete it as quickly as possible in order to move on to more effective (in your opinion) exercises. Rise onto your toes as slowly as possible, stay in this position for at least 5 seconds, and longer if you have the strength. It's quite difficult. The second mistake is not trying to get up on your toes as high as possible. Don't pretend to be a ballerina. This will not benefit the muscles, but will only lead to pointless injury.
- A ride on the bicycle
No list of physical exercises for muscle tone would be complete without training on an exercise bike. Outdoor cycling can't compare to any other form of exercise in terms of effectiveness. If you can't ride a bike, use an exercise bike at the gym or even at home. Cycling strengthens the muscles of the lower body, abs, and back muscles responsible for posture. This simulator also belongs to the group of cardio simulators: it strengthens the heart muscle and trains the lungs.
Cycling causes our body to lose a large amount of moisture. This may cause dehydration. A sufficient amount of water improves metabolic processes in the body, transports nutrients to needed places and promotes detoxification of the body. Therefore, you should always have a bottle of water with you.
The bike settings should be adjusted solely to your parameters. This provides comfort and additional safety. Seek advice from a specialist who will help you choose the bike that is right for you, and it will serve you faithfully for many years.
- Leg flexion-extension
Another simple exercise to tone your legs, which you can do even while sitting in an office chair. The main thing is that the surface on which you are sitting is hard. Straighten your back, lift both legs up and hold them in this position for several seconds. Your hands can be on the seat (if you are afraid of falling) or on your knees. If you have a sedentary job, this is an excellent exercise to disperse muscles that have stagnated in one position. Take a break from work every 40-50 minutes, and exercise during the break.
Gyms are equipped with special simulators, which make it much more convenient to perform such exercises. Of course, the effect is higher than from practicing at home or in the office. The load on your legs can be adjusted according to your physical capabilities. This type of exercise allows you to achieve positive results in training in the shortest possible time.
Sit down, press your back tightly against the back of the seat. Keep your hands on special armrests or take them behind the back of the chair. Start slowly raising and lowering both legs at the same time. In this exercise, the main thing is to do everything slowly. If your strength allows, give your legs additional load. It is very difficult for beginners to do at least 5 repetitions. Increase the number of movements from workout to workout until you can complete 3 sets of 20 repetitions. If you can do more, just great!
- Proper nutrition
And finally, let's talk about proper nutrition. Without it, any physical activity, any exercise is completely useless. Proper nutrition increases the effectiveness of training significantly. Make a choice to avoid fatty fried foods, introduce vegetables and fruits into your diet (the more, the better), and minimize the consumption of confectionery products. Start your day with breakfast. Remember one immutable truth - it is simply necessary to have breakfast. With breakfast, you will avoid lethargy and slight dizziness throughout the day. The better your breakfast, the less you will eat in the evening. Never start your workday on an empty stomach. This is the surest and most reliable way to get gastritis, and then an ulcer.
If you exercise in the morning, breakfast is a must. Try to eat at least 40 minutes before starting your workout. During the day, snack not on cookies and sandwiches, but on bananas, nuts and yogurt.
The main thing to remember is that our condition depends on ourselves, and no one will help us if we don’t want it ourselves. Make sports a lifestyle. Overcome yourself and your laziness, start exercising and very soon you will not be able to remember how you lived without sports before. A beautiful figure and a healthy body are in your hands! Don't miss the chance to have a slim, fit figure and a great mood!
The sedentary lifestyle inherent in modern man has an extremely negative impact on our health; it is this that becomes the cause of diseases such as diabetes , dysfunctions of the gastrointestinal tract and cardiovascular system.
What to do? Especially for you, we present a set of exercises, the implementation of which does not require a specially equipped place. A set of exercises for muscle tone can be performed both at home and in the workplace.
7 exercises to maintain muscle tone
1. Exercise to tone arm muscles
We sit on a chair, take our hands with any load within 1-2 kg, begin to bend and straighten our arms at the elbow joints, be sure to monitor our breathing: bend your arm - exhale, straighten it - inhale. When performing the exercise, you must maintain your posture; the duration of the exercise is several minutes.
2. Exercise to tone the back and shoulders
The simplest and most effective exercise for maintaining the tone of the muscles of the back and shoulders is the well-known push-ups; in addition, in addition to the above muscle groups, the muscles of the arms and abdomen are strengthened.
The technique for performing push-ups from the floor is as follows: assume a horizontal position on a hard surface, stand in the starting position, bend your arms and lower yourself to the floor, straighten your arms. Be sure to monitor your breathing: exhale when bending your arms, inhale when extending your arms.
If, for one reason or another, performing the exercise is impossible for you, you can bend your knees and do push-ups with only your upper body.
3. Exercise to tone the upper back
We lie down on our stomach, lift ourselves up onto our elbows, without leaning on our hands, using only our back muscles, and bend over. We follow our breathing: bend - inhale, lower - exhale. We perform three approaches ten times.
4. Exercises to tone the chest muscles
We take feasible loads in our hands, sit on a chair, maintain our posture, with a sigh we turn our arms and shoulders outward, and with an exhalation we return to the original exercise. We perform three approaches fifteen to twenty times.
5. Exercise to tone the abdominal muscles
Simple crunches show amazing results in maintaining abdominal muscle tone. We lie on our backs, bend our knees, exhale as we rise, and exhale as we descend. We perform three approaches twenty to twenty-five times.
6. Exercise to tone the leg muscles
We lean on a chair, standing in a horizontal position, with a straight back, we begin to sit down until your thighs are parallel to the floor. We follow our breathing: exhale - squat, inhale - rise. We perform the exercise until the moment when, due to fatigue and the accumulation of lactic acid in the muscles, you cannot perform the exercise with the correct technique.
7. Exercises to tone your calves and feet
We lean on the back of the chair, maintain our posture, slowly rise on our toes, and lower ourselves. When going up, inhale; when going down, exhale. We perform two sets of thirty times.
By performing this simple set of exercises daily, you will minimize the negative impact of a sedentary lifestyle, gain vigor and good mood!