Home fitness exercises: muscle your figure at the …
A flat stomach, slender legs, toned breasts, muscular buttocks … all it takes is a few exercises to find a harmonious and toned silhouette! Follow our teacher and his advice.
You can do this exercise program at home, in your apartment or even while traveling, in your hotel room. So, the time constraints imposed by sports clubs are over and there are also good reasons not to do so…
A flat and muscular belly…
Exercise n ° 1: vertebral winding
Muscles worked: localized movement on the lower part of the abdominals.
Starting position: lying on your back, legs bent on your chest, arms on the ground.
Execution of the exercise: while exhaling, take off the pelvis and roll up the lower back (only part of the spine) keeping the legs bent and glued to the chest. Inhale by returning to the starting position without resting your feet on the ground so as not to arch your back.
Do six sets of 20 reps and more if you have good skills. Give yourself 10 seconds of rest between each series if you are starting out.
Exercise 2: tilt and bend rotation
Muscles worked: large and small obliques.
Starting position: lying on your back, legs bent on your chest, keeping the angle formed by your thighs and calves. The lower back remains glued to the ground. Right hand flexed behind the head, left arm extended to the ground in line with the shoulder.
Execution of the exercise: while exhaling the right elbow comes to touch the left knee. The lower back remains glued to the ground. Change sides.
Do four sets of 20 repetitions on each side. Another possibility: perform the same exercise, but keeping your legs bent and your feet on the ground.
Exercise n ° 1: Flexion-extension work
Muscles worked: quadriceps, glutes, adductors, hamstrings.
Starting position: Standing, feet parallel, hip-width apart, arms stretched out along the body, looking straight ahead.
Execution of the exercise:
Bend your legs inhaling, lifting your arms up in front until the hip joint is at knee level without ever rounding your back and controlling the descent. When the femurs are horizontal, exhale going up by contracting the glutes to the starting position.
Tips: In this movement, the back will be slightly inclined, but flat. You push the buttocks back as if you wanted to sit down. To feel the work of the glutes and thighs and legs, it is important to bring the thighs horizontally.
Training: 4 sets of 20 repetitions. Give yourself a minute of rest between each series.
Exercise n ° 2: Leaning against a wall, static work
This exercise allows you to work your upper thigh muscles intensely.
Starting position: Place your back firmly on the wall, your legs bent at right angles, your arms alongside your body and contract your belly well.
Execution of the exercise: Maintain the starting position by blowing for 30 to 40 seconds.
Training: Repeat this exercise six times with 20 seconds of rest between each of them. If you can, little by little, try to maintain the position longer until you feel a burning sensation in the thighs.
Exercise number 1: extension of the leg upwards
Muscle worked: the big butt.
Starting position: On all fours, arms stretched or bent resting on the elbows, no arched back, nor relaxed back. The head is in the extension of the spine, the gaze facing the ground.
Execution of the exercise: When exhaling, raise the stretched leg, flex foot, no higher than the buttock, tighten the glutes. While inhaling, slightly lower the leg (still stretched) without relaxing and without touching the ground. If you have an advanced level, for more intensity, use a ballast or the rubber band around the ankles.
Training: 5 sets of 10 to 15 repetitions on each leg according to your abilities. At the end of each series, you maintain the contraction for about 15 seconds.
Exercise number 2: basin survey on the ground
Muscles worked: the glutes, the hamstrings and the lumbar.
Starting position: lying on your back, arms stretched out along your body, legs bent, feet on the ground.
Execution of the exercise: exhale by taking off the buttocks from the ground by contracting the glutes and without digging the lower back. Inhale while lowering the pelvis without putting the buttocks on the ground.
Training: 6 sets of 20 repetitions.
Exercise 1: the pumps
Muscles worked: large pectorals, triceps, shoulders and back.
Starting position: In support facing the ground, arms outstretched, hands apart a little wider than the shoulders, legs bent knees on the ground.
Execution of the exercise: inhaling flex the arms to bring the chest close to the ground, without touching it, and especially by contracting the glutes. Then push back until the arms are fully extended while exhaling.
Four sets of 8 to 15 repetitions depending on your physical abilities. Rest 45 seconds to 1 minute. It is an exercise in strength, you will probably need a few sessions to achieve complete series. Above all, don’t be discouraged.
Exercise n ° 2: spread – lying down with small dumbbells
Muscles worked: the pectorals.
Starting position: lying on your back, arms stretched vertically, dumbbells in your hands.
Execution of the exercise: make a lateral spread of the arms by a controlled descent, the arms slightly bent in opening while inhaling. Raise your arms vertically while exhaling.
Four sets of 20 repetitions. Rest 45 seconds between sets.
By practicing these sets of exercises three times a week, you should quickly feel the first effects.
Updated March 14, 2017