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These exercises can be practiced safely even at home and do not require special tools, except for a simple fitness mat.

Exercises to reinforce abdominal and improve body flexibility, to be able to show off a nice flat stomach now that the time to put the costume is now here. It is not a difficult condition to obtain, just a little ‘good will, devote to some specific exercises that above all can also be done safely at home, without having to soar the cost of the gym, and of course constancy. No excuses, then, because these are simple exercises, as we will see later, that above all do not even require special tools, just a simple fitness mat, and you’re done.

Obviously, it is also necessary to bring order into your diet, thus eliminating particularly caloric foods, as well as those who by now everyone knows not to be friends of physical fitness or even good health. So large in proteins, carbohydrates, swelling and also of that enemy of women that responds to the name of cellulite.

body flexibility

Let’s start with the plank, the exercise that was once known with the most classic name of push-ups, which everyone will have practiced at least once in their life, at least at the gym. It is the most classic of exercises, known by everyone, so it is practically impossible to do it the wrong way. This exercise is able to make all the muscles of the body work, so it is always to be done. Starting from the position lying on your stomach, you lift the body by force on the arms until you stretch them completely, back straight, pivoting on the tip of the feet. Hold the position for 40 seconds and then return to the starting position. Perform three repetitions initially and then increase with improving physical fitness.

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Plank on the elbows, an exercise similar to the previous one, except that instead of lifting up on the palms of the hands, it is done on the forearms. You always start from the position lying on your stomach, you lift the body by pivoting on the tip of the feet and keeping the back straight and the body rigid, forming a straight line almost parallel to the floor. Hold the position for 45-60 seconds and then return to the starting position. Again, perform three repetitions that can then be increased as the physical form improves.

Tree position, an ideal exercise for toning abdominal and improving balance. Starting from the standing position, lift the right knee up to the chest and then grab the ankle and bring the sole of the foot until it is resting on the inside of the thigh of the other leg, finally join the palms of the hands to the height of the chest. Hold the position for at least 1 minute, perform ten deep breaths and then return to the starting position and, finally, repeat the exercise by changing the support leg. Again, perform 5 repetitions.

The figure of the bridge, perfect exercise to tone the buttocks and muscles of the abdomen. You start from the position lying on your back, bend your knees and grasp the two ankles with your hands. At this point it is arched by making force on the upper back and on the legs, contracting the muscles of the abdomen. Hold the position for 45 seconds without lifting your feet off the floor, then return to the starting position. Rest a few seconds and then repeat the exercise. Perform 5 repetitions which can then be increased as the physical form improves. Keep reading http://bancheap.com/10-common-sense-rules-for-emotionally-intelligent-couples/

Finally, knees towards the chest, an exercise that allows you to tone the muscles of the abdomen. It starts from the sitting position, with the legs extended, bend the knees bringing them towards the chest, straight back, lifting the feet from the floor up to form with the calves a line parallel to the floor. Hold the position for 45 seconds and return to the starting position. Perform 5 repetitions.


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