Indice

• Home Workout Heating
• Exercises to tone legs, thighs and buttocks at home
• Exercises to tone calves at home
• Abdominal firming exercises to do at home
• Toning exercises arms to do at home

Even if you don't have the time or desire to go to the gym, but want to take care of your fitness, just a few minutes a day is enough to tone and firm your body thanks to some targeted exercises to do at home. The gymnastics exercises to do at home proposed below do not require special tools or preparation: 2 will be enough 1-2 kg weights (Alternatively 2 bottles of water), a gym mat and a Comfortable clothing That makes you feel comfortable. If your goal is to lose weight and fight cellulite, without sacrificing comfort, you can opt for the anti-cellulite clothing in Innergy fabric®Like the Nikita leggings By FGM04 ..

Heating pre workout at home

Before dedicating yourself to the actual exercises, divided according to the part of the body that you will go to tone and firm, start training at home with pre-workout warm-up exercises. Pre-workout warm-up is a type of aerobic exercise that serves to recruit large muscle groups, activate the cardio-respiratory system and increase body temperature, in order to avoid injuries. Dedicate to pre-workout warm-up 10-15 minutes of home training. If you own an exercise bike or a Treadmill This is the right time to dust them off and use them for warm-up exercises. If you don't have them, don't worry! You can also do the pre-workout warm-up with your free body by running on the spot, hopping or going up and down a step. To increase the microcirculation and the amount of nutrients that reach the muscles, thus improving the performance of your home workout, apply to the area to train the Strong Pump Cream Preworkout By FGM04.

Exercises to tone legs, thighs and buttocks at home

After the pre-workout warm-up phase we get to the heart of Exercises that we can do at home .. More effective exercises to do at home to tone legs, thighs and buttocks:

• Squats: Standing up, arms straight forward, legs slightly apart, bent at the knees as if to sit in a chair and return to a standing position. Repeat the exercise 15 times for 3 sets;

• Lunge forward: Stand up, hands on hips, step forward and lean on both legs, go back and repeat with the other leg. Do 3 sets of 15 repetitions;

• Forward impulses: Standing, leaning against a wall with your right arm open to the side. He sprints his left leg forward, holding it tight, 10 times in a row. Reverse the position and repeat with your right leg. Do 3 sets of 10 reps for each leg:

• Slips back: always in support of the wall, throw the left leg back, 10 times trying to keep the torso erect. Repeat then with your right leg. Do 3 sets of 10 reps for each leg;

• Exercise for the outside of the thighs: on the ground or on a mat, quadruped position, resting on the hands and knees trying to keep hands and hips always parallel to the floor. Raise the bent knee to hip level sideways (raising the whole leg like a single block of wood) and lower it down without letting it touch the ground. Repeat the exercise 15 times for 3 sets per leg;

• Exercise for the buttocks and back of the thighs: same starting position as the previous exercise. Start with the leg raised a few inches off the floor. The knee is bent at a right angle and the foot is stretched. Lift and lower your thigh upwards in a single bar, keeping your knee always bent. Repeat 15 times per leg for 3 sets.

Exercises to tone calves at home

To tone the calves there is nothing better than jogging which can also be practiced when stationary, running on the spot, a little with the feet backwards and a little with the knees that lift forward. Some useful exercises to do at home to tone the calves are as follows:

• Up and down on the tips: Standing, legs together, hands on hips, lift your heels and go up and down on the balls of your feet, first holding the position for a few seconds (the first 10 times), then fast (20 more times). Do 3 complete sets of 30 repetitions of the exercise;

• Up and down on the toes in a squat position: standing parts with legs well apart, toes rotated outward, hands on hips. Bend in a squat position and lift your toes. After a few seconds he puts his heels back on the ground, one after the other. Repeat the exercise 8 times for 3 series;

• Up and down on one toe at a time in the squat position: same starting position as the previous exercise. Lift only your right heel, hold for an instant, then rest it on the ground. Repeat 8 times, then perform with the left. Repeat 3 sets of 8 per leg.

You can follow the jogging and the Toning exercises for calves From some stretching exercises to stretch and loosen muscles:

• Leg back: Stand up, bring your left leg back with your heel on the ground. In the same time he bends his right knee, without making it slide forward: it is in line with the ankle. Hands on your hips, you have to feel the stretch especially on the back. Stay in position for 30 seconds, then change leg;

• Crossed legs: Standing cross your right leg on your left, feet close together. Flex your torso forward trying to touch the tiptoes with your fingers (never force movement, stretch as much as possible). Stay in position 30 seconds, then reverse your legs and repeat the exercise;

• Stretch and relax: standing, legs together, exhaling bend your right knee and bring your heel closer to the corresponding buttock. Hold for 30 seconds, spread out and then repeat with the other leg;

• Stretching for the whole body: sitting on the ground or on a mat, legs together, pull the belly in, rounding the back and reach forward with your hands trying to touch the tips of your feet. Stay in position 30 seconds.

Abdominal firming exercises to do at home

Abdominal firming exercises are also the easiest ones to do at home and give excellent results, here are the best ones:

• Abs: supine, lying with her back on the ground, with her knees bent (feet on the ground), hands behind the nape of her neck, raise her shoulders by bringing her chest closer to her knees. Repeat 3 sets of 15;

• Oblique abdominals: same position as the previous exercise, raise your chest by bringing your right elbow closer to your left knee 15 times and then repeat on the other side. Do 3 sets of 15 per side;

• Reverse crunch: flat on your back, arms at your sides, palm of your hands on the ground, head flat. Bring up your flexed legs and cross your ankles. Exhaling, I twitch the abdomen to lift the sacrum off the ground without rocking with my legs. Keep a few seconds, then inhaling return to the starting position. Perform 2 sets of 20 repetitions.

Toning exercises arms to do at home

A total body toning training program cannot fail to include arm exercises as well. Have two small weights (or two bottles of water) and fight the unsightly bat-winged arms. The best exercises to tone the arms, but also chest and shoulders, to do at home are:

• Push-ups: the “soft” version of this exercise involves kneeling on the ground in quadrupedal and bending your arms closer to the floor. If you are already trained, stretch your legs towards the back and keep the support only on your feet, while performing the bending on your arms. Repeat 15 times for 3 sets;

• Arms that flex forward: arms at your sides, grip your dumbbells and flex both arms forward by rotating your wrist inward. 3 sets of 15 repetitions;

• Arms that flex above the shoulders: standing, always with weights in hand, arms bent at shoulder level, hands looking forward. Extend your arms up as if you had to lift something up and then go back to shoulder height. 3 sets of 15 repetitions;

• Exercise for perfect triceps: standing legs one bent, shoulders on the same line, left arm resting at the waist. With weight in hand, raise your right arm, stretched out, as close to your ear as possible. Front palm. Without moving your elbow, flex your forearm behind your head, then stretch it out. The contracted abdomen will help you not to slip back with the upper torso. Repeat 15 times per side for 3 sets.

Your mini fitness program to do in-house is complete!

Thanks to these simple exercises, to which you can devote at least 3 times a week, you can Maintain a toned and firm body even without special equipment And training in full relaxation at home.