10 exercises will rock your body

Don't feel like going to the gym? However, the prospect of losing weight, shaping your body, and refining your legs, stomach and buttocks is not to displease you ... So follow our fitness program, just a few abs-legs exercises. , without specific equipment, to be practiced comfortably at home, in your garden, on the balcony or in the living room.

10 exercises will rock your body

Table of contents:

1. Push-ups

Lie down with your toes or knees on the floor, hands just below your shoulders. Bend your elbows out to the side and lower your body until your chest almost touches the floor. Your arms should then form an angle of 45 °. Pause, then go up. Do three sessions of 10 reps.

2. Squat: the best to reshape

taking care to keep your back straight. You can help yourself up against the wall or place a chair under the buttocks if the joints are very sore. If there are no specific health concerns, the lower the squat, the more difficult the butt will work. You can make the workout more intense by keeping the squat low for a few seconds and adding a few small bounces in place.

3. The plank: lose weight and gain posture

Attention, things get complicated: "The feet are positioned pelvis width, the head is in the axis of the column and the gaze turned towards the ground, describes the coach. The back is straight, parallel to the ground. Maintain the position in squeezing your abs and glutes. Be careful not to lift your butt too high and if your lower back hurts, that means your pelvis is too low. Your body should actually look like a plank. "

What if you're a beginner? "From the starting position, we put the knees on the ground which makes it easier to exercise. For their part, the experienced can widen the space between the arms and the feet (by moving them back) to request more the abdominal strap ".

4. Dips: work the arms

Place the hands on the bars in neutral, that is, natural (easier) grip, thumbs forward.

Place your legs bent back or forward depending on the muscle group you want to work.

Place your legs bent back or forward depending on the muscle group you want to work.

5. Crunches: how to do abs crunch effectively?

Assume the starting position by lying on your back with your legs bent and your feet flat on the floor. Place both hands crossed behind your ears and spread your elbows well apart.

In particular, avoid placing your hands behind your head because you may be tempted to pull on them during exertion, which will cause pain in the neck area, or even injure the vertical vertebrae.

Tuck your belly well to contract your abdominals and thus facilitate the lifting of your shoulders from the ground. You should keep your head straight and in line with your bust.

While performing the exercise, do not stop staring upwards.

When you go up the bust, exhale through your mouth.

As you descend to return to the starting position, breathe in through your nose.

If you want to add a bit more complexity to this exercise, use a weight that you keep at chest level.

6. Lunges: How to do lunges without hurting yourself

Placement is essential for this exercise. To do lunges properly, you put one foot in front and the other far behind. The heel of the rear foot should always be off the ground. Once you are well placed, you go down as low as possible, so as to have an angle of 90 ° at the knee. Remember to inhale well on the descent, and exhale on the ascent.

Keep your back straight and bring your shoulders back throughout the exercise. If you curve too much on the descent, you can quickly injure your spine. The front knee should never exceed the tip of the foot. As for the rear knee, it should never touch the ground. Also remember to spread your feet apart to remain stable.

7. The bridge exercise

This exercise helps to strengthen the buttocks, strengthen the abdominals but also to work the back muscles. Lie on your back with your hands at your sides, knees bent and feet on the floor, shoulder-width apart. Push into your heels to lift your hips. Contract your abs and buttocks to hold on high. Go back down slowly.

You can increase the difficulty level by lifting one leg at the same time as the rest of the body: do ten repetitions of each leg, three times.

8. Burpees: How to do a burpee with correct form

Stand with your feet shoulder width apart, the weight on your heels, and your arms at your sides.

Push your hips back, bend your knees, and lower your body into a squat position.

Place your hands on the ground directly in front of and inside your feet.

Transfer your weight to your hands. Jump with your feet back to gently land the balls of your feet in the plank position.

Your body should form a straight line from your head to your heels.

Be careful not to let your back sag or hang your butt in the air, as both can prevent you from working effectively with your core.

Jump backward with your feet to land out of your hands.

Extend your arms over your head and jump into the air explosively.

Immediately land and lower your back into a squat position for your next repetition.

9. Side lunges: lose weight

Standing up, put your left leg behind you, so that your thighs cross - as if you were doing a curtsey. Keep your front knee aligned with your ankle. Return to the starting position, then switch sides. Do ten repetitions on each side, a break, then repeat twice.

10. Single-leg deadlifts: How do you do a Single Leg Deadlift?

Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.

Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.

Lift your extended leg and pitch your body forward until your body forms a T shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.

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