Home Workout for a Good Figure

Home workout: 6 exercises for a good figure

Exercises for a Good Figure

No time or opportunity to go to the gym? It doesn't matter, you can start practicing at home! We have selected 6 effective exercises for you to complete your workout at home.

Squats

Squats

Stand straight with your feet slightly wider than your shoulders, and turn your toes to the sides.
As you inhale, do a deep squat so that your hips are parallel to the floor (while the weight should be on the heels), as you exhale, rise up, straining the muscles of the buttocks.
Hands can be extended in front of you or lowered down. Over time, the exercise can be performed with dumbbells in your hands or a bodybar (bar) on your shoulders.
# Do 3 sets of 15-20 reps

Swing with bent legs

Get on all fours.
As you exhale, lift your bent leg up as high as possible and hold this position for 5-10 seconds.
While inhaling, return to the starting position.
# Do 3 sets of 15-20 times with each leg.

Glute bridge

Lie down on your back with legs bent at the knees.
As you exhale, tear your buttocks and lower back off the floor so that the body and legs form a straight line, and hold this position for 5-10 seconds.
As you inhale, lower yourself down, but not completely - the buttocks should not touch the floor throughout the entire exercise.
# Do 3 sets of 15-20 reps.
# Over time, start doing this exercise with an emphasis on only one leg, lifting the other at a 90 degree angle.

Knee push-ups

Lie on your stomach, place your hands slightly wider than your shoulders and bend at the elbows.
Put your knees on the floor and lift your shins up.
Raise your body on straight arms.
As you inhale, go down (your chest should almost reach the floor), as you exhale, go up.
# Do 3 sets of 15-20 reps.
# Knee push-ups are a simplified version of classic push-ups. Over time, when you master this exercise, your legs can be straightened.

Bicycle Crunches

Lie on your back, bend your arms at the elbows and put them behind your head, bend your legs at the knees and lift them at an angle of 90 degrees.
As you exhale, lift your shoulder blades off the floor, stretching your elbow to the opposite knee, and straighten the other leg.
While inhaling, return to the starting position.
On the next exhale, do the same with the other arm and leg.
# Do the exercise for 1 minute.

Side Plank

Lie on your side and rest on your bent arm at the elbow. Place your other hand on your belt.
As you inhale, lift your body in a straight line. You should feel a strong abdominal tension almost immediately.
Hold this pose for maximum time you can. You can start with 20-30 seconds, and then gradually increase the time.
Do the same on the other side.

Also read: Home Work-outs during Covid-19

 General recommendation

• Exercise regularly, 2-3 times a week. 
• For your workout, choose comfortable gym clothes, but not the ones you usually wear at home.
• It is advisable to wash the uniform after each session in the daily wash mode with the addition of a small amount of Ariel washing gel. It will not only deal with possible stains, but also return freshness to clothes.
• Exercise about 1 to 2 hours after eating. If you exercise on an empty stomach, you will not have enough strength for full-fledged activities, and exercising immediately after eating is harmful to digestion.
• Start each workout with a warm-up to warm up your muscles. To do this, you can run in place, jump over the rope and pull each muscle.
• Start by tilting your head, then do a few bends to one side and the other, and then stretch your legs.

Will you try our set of exercises? Share your opinion in the comments

Give a read : How to Stay Healthy During Isolation