Many exercises promise you a firm and toned body. But you don’t have to look far to find the exercises that work. Here are a few simple, but proven exercises to strengthen your muscles in depth.
We love to hate our body: too much this, too much that, not enough like this, not enough like that. However, this body that we blame allows us to live, to move, and will accompany us all our life. Few women don’t have complexes. But instead of hating ourselves, let’s learn to love ourselves. And if we don’t manage to love ourselves as such, we are free to forge the physique of our dreams.
It’s no surprise that you can remedy those thighs that you think are “a little too big”, that belly that’s “a little too soft”, or that stamina that’s worthy of a 95-year-old. No, we’re not talking about cosmetic surgery, but about a natural means as old as the world: sport. Of course, it is easier to hate and criticize our bodies than to initiate new habits to love them again.
We’ll stop you right there, we won’t tolerate the excuse of lack of time! You don’t have to spend hours sculpting your abs. A routine of a few minutes, consisting of the Adopt These 6 Exercises And Transform Your Body In Less Than A Month, performed regularly and with the investment will give you results quickly. You don’t need a gym, you don’t need any equipment, you just need yourself and your goodwill.
On your sneakers, get ready, get moving!
THE LEG LIFT FOR ABS IN CONCRETE
This exercise is a godsend for working the lower abdomen and building up the abdominal muscles. Lie down on the floor, with your legs together and straight, and beat up and down. Once off the ground, your feet should never touch the ground again. Make sure to keep your back to the ground. If you can’t do this, you can place your hands face down under your pelvis. Do sets of 12 reps.
If you want the exercise to be effective, don’t raise your legs too high! They should never go higher than your pelvis. And if you’re looking for more difficulty, you can always add a crunch: slightly lift your head and shoulders off the ground when your legs are in the air.
THE MILITARY BENCH PRESS FOR A TONED CHEST
The name sounds scary, but it’s a classic. You will strengthen your arms, chest, and shoulders. Position your feet shoulder-width apart with your legs slightly bent. If you don’t have dumbbells, a broomstick or two water bottles will do. Hold them facing you with your elbows bent. Slowly raise your arms, at the same time, until they are fully extended over your head. Then lower the elbows again until the arms form a right angle.
SLITS FOR SLENDER THIGHS
The lunge is an exercise that looks simple, but you’ll feel your thighs and glutes burning! Keep your feet hip-width apart, then place one leg forward and lower your body until your thigh is parallel to the floor, shifting your weight slightly onto the heel of your front leg. Do the same with the other leg. For added difficulty, you can bring weights with you. Do two sets of 10 reps (of each rib).
THE PELVIC RISE FOR A WELL-SHAPED BUTTOCK
Lie on your back with your knees bent, feet planted on the floor, and hip-width apart. Extend your arms to your sides and press your palms firmly into the mat.
On an exhalation, lift your spine, starting at the tailbone. Stop at the top as your body draws a flat line from the front of your rib cage to the front of your thighs.
Inhale, then exhale again to come back down, starting at your upper back and melting your spine into the floor, one vertebra at a time. This movement will work your abs, glutes, and hamstrings.
Do two sets of 15 reps.
Tip: Be careful not to arch your back.
JUMPING ROPE TO BURN CALORIES
A favorite exercise of boxers during training, skipping rope is not reserved for children. Its effectiveness is no longer in question! It requires a sheathed body, committed abs, and allows us to quickly raise the heart rate, which effectively improves our endurance. Climbing stairs will be a breeze. To jump rope properly, hold the handles tightly and keep your elbows close to your hips. Then use your wrists to rotate the rope. Keep your torso relaxed and focus on a point in front of you in the distance to keep your balance. Jump just high enough to let the rope pass under your feet.
SHEATHING FOR A HARMONIOUS BODY
Active, immobile, commando… The sheathing can be done in an infinite number of ways. You’ll hate it at first, but you’ll love it later! This exercise is aptly named because to hold the position, your entire body is called upon and must be sheathed. In addition to working your muscles, you work your mind. Little by little, lengthen the time. Place yourself in plank position, on your feet (or knees for beginners), and leaning on your forearms. The elbows must be below the shoulders. Be careful not to arch your back, to avoid injury. To avoid this, slightly round your lower back by sucking in your navel, and hold the position.
Tip: remember to breathe, trying to always have your belly button well sucked in! The time will seem less long.