Summer is approaching and, as every year, we all think about getting ready to show off the best aspect on the beach, the field or the mountains. Home exercises are great.
If you have already started to lose those extra kilos that you have left and you also want to have an athletic and aesthetic body.
Take note of the following exercises to show off your glutes, abdomen and heart attack legs. Take advantage now to take your physical shape seriously and in summer you will appreciate it.
We detail some fitness home exercises so that you can sculpt those areas that most concern most. A routine that will allow you to strengthen muscle and burn fat. To obtain visible results. We recommend training a minimum of 3 days a week, for about three months.
The warm-up
Before starting any workout, even at home, you should warm up to activate the body and prepare it for the subsequent exercise. Thus, on the one hand, we will avoid possible injuries. On the other, we will improve the execution of the physical activity that is practiced.
In addition, if we perform a good warm-up we will increase energy expenditure, the temperature of the muscles and prepare the mind psychologically for training.
It is important to start the warm-up by working for the large muscle groups and then heat the areas we are going to work on more specifically.
Taking into account our objective, we propose to walk at a good pace or run at a low intensity for 15-20 minutes. So we will also start working aerobically. If we are at home and cannot go out. In this case, we suggest pedaling on an exercise bike for 15-20 minutes or going up and down a small step at the same time.
Home Exercises: Buttocks, Abdominals, and Legs
Home exercises are the name we give to the training system when we work our glutes, abs, and legs. These are the areas where we tend to accumulate more fat and, consequently. They are those that concern us the most. Furthermore, they define, very explicitly, our silhouette.
The benefits of home exercises routine are:
– Tone the abdominal area
– Get firm buttocks
– Reduce the holsters
– Redefine the legs
– Improve body posture
A good routine should last between 50 and 60 minutes, divided into three parts: warm-up (15-20 minutes), specific exercises (30-35 minutes), and stretching (5 minutes).
Exercises for buttocks
The exercises to work the buttocks will not only tone the muscle, but they will also be very useful to strengthen the area and thus be able to support the forward hips and avoid lumbar pulls.
Exercises:
- In a 4-legged position with the legs and arms separated at shoulder height. We will raise the leg laterally with the knee flexed to the level of the back. It is important to put the tip of the foot inward. If we wanted to touch the tibia (flexed tip). In the same position, we can lift the leg stretched out laterally.
- Then maintain the raised position of the leg for 5 seconds.
- Lying on your back with your legs flexed, we raise the pelvis and contract our glutes. We have to keep the contraction for a minimum of 10 seconds and we can repeat it 10 times.
- Stretched sideways with the body fully stretched we raise one leg laterally with the tip inward. It is important to raise and lower the leg without actually supporting it when lowering. We can call it one of the most widely performed home exercises.
We can repeat the same exercise 36 times with each leg (3 sets of 12). In the beginning, we can alternate the legs and as the muscle gets used to it, we can do the repetitions in a row.
Therefore, we will start with 12 repetitions with each leg for three sets. It is important to adapt the exercises to our needs, to learn to listen to our bodies. Perhaps repetitions are few in people who are used to exercising, but they can always adapt these exercises to their needs. Even with the help of weight on the ankle.
Ab exercises
To work the abdominal area we must combine classic abs. Both lower and upper and oblique (exercises based on the pressure and tension of the abdominal area).
Exercises:
- Upper abdominals. Lying on your back with your legs bent and your hands flat under your head. Now raise the upper part of your trunk until you notice an upper abdominal contraction.
- Lower abs. Lying on your back, raise your stretched legs and go back down without touching the ground while doing the exercise.
Impressive abs. We lie on our backs with our knees bent and our hands in our groins. We must deeply breathe in and out 3 times. After the last aspiration, we must put the navel in as if we wanted to touch the ground. Apnea should be maintained for about 15 seconds.
Regarding the classic abs, we can start by doing 20 to 25 repetitions for three series.
Leg exercises
Jogging or a similar aerobic exercise in the warm-up already helps to work the area. However, we must reinforce it with the practice of some more specific anaerobic exercises.
Exercises:
- The classic squat or squat. Standing, with your legs slightly shoulder-width apart, lower with your back straight until the upper legs are at right angles to the lower legs. It can be done simply using your own body weight or with an additional weight such as weights or bars (in a more advanced physical state).
- With this exercise, we will work very well quadriceps and hamstrings, as well as glutes. We can do it 40 times in a row or 3 sets of 15 repetitions each.
- Standing with your legs open at shoulder height, stand on tiptoe and hold the position for about 10 seconds. We can repeat it 10 times.
- Striding. Standing with your feet together and your arms crossed. We take a step forward and flex the knee until it stays at 90 degrees, we return to the beginning and we do it with the other leg. We can do it about 50 times with each leg. Thus, this is one of the best home exercises.
At the end of the exercises described above, you must breathe and stretch all the muscles worked. It is essential to avoid injuries, strains or tendinitis and, in addition, it helps to oxygenate the muscles. If you combine this routine with 30 minutes of aerobic exercise (running, swimming, cycling) you will get completely fit.
But to show off a good figure it is not only necessary to carry out adequate exercises like the ones we have described. Diet is essential, it must be healthy and based on eating fewer calories than you burn. Furthermore, protein must be very present in the diet.
It should be noted that the involvement (intensity and regularity) in this type of routine will influence the result, in addition, each body is different and exercise will not impact in the same way on everyone. Just as in the same person the affectation can be unequal in different muscle groups (your buttocks can tone up quickly, while the legs need more time).
