Fitness

Perform these exercises on a daily bases it on a regular basis helps to overcome the negative effects of a sedentary lifestyle and, in turn, activates the metabolic functions that help you lose weight. In fact, with just a few minutes a day, you can get wonderful benefits for both our physical and mental health.

The main issue is that lots of people think that they can only practice it in the gym and, due to the lack of time, they prefer to remain inactive. However, to leave this excuse aside, there are simple and effective exercises that can be done from home without the need to be experts in the subject.

The 5 Exercises To Keep Your Body In Shape At Home

1. Iron

The iron exercise, which is also known as “plank” or “push up”, is an activity with which most of the muscles of the body are worked, especially in the abdominal area and the lower back.

Its daily practice, for at least 30 seconds, increases the rate of metabolism and facilitates muscle and skin tone.

How to do it?

• Facedown, on an exercise mat, lean on the floor with your forearms, so that your elbows are just below your shoulders.
• It also uses the tips of the feet to support you and, without raising much hip, squeezes the abdomen and gluteus firmly.
• Hold the posture for 20 to 30 seconds and rest.
• Optionally, when you acquire more level, make the same position but holding only one arm for 30 seconds and repeat the same with the opposite.

2. Side push up

The lateral push up is a variation of the previous exercise that, in addition to toning the muscles, increases the physical resistance.

How to do it?

• Lie on your left side with your legs stretched out and then lift your upper body while resting on your forearm .
• Raise your hips until your body forms a line from your ankles to your shoulders. Next, take your right ankle with your hand and stretch it towards your glutes.
• Hold the position for 15 to 20 seconds and rest.
• Make 3 sets on each side.

3. Lunges

The lunges is a type of exercise that can not be missed in the routines to improve the figure and weight. This increases fat burning while strengthening and toning the muscles of the lower area.

How to do it?

• Stand up, with your back firmly and one of your legs stretched back.
• Bend the knee of the back leg, which is almost touching the ground.
• Make sure that the front leg forms a right angle (90 degrees) when lowering, that is, that the knee does not exceed the tip of the feet.
• Perform 12 repetitions with each leg, until completing 3 sets.
• If you want, you can do it by holding some dumbbells to increase the intensity.

4. Scope of crab

The range of crab is an exercise of physical demand that will allow you to work the abdominal and upper body area.

How to do it?

• Sit with your hands behind you, so that your palms and feet are spread out on the floor.
• Lift your hips as high as you can and notice that it is created as a straight line from the shoulders to the knees.
• While doing this, raise your right arm over the left and hold for 3 seconds.
• Return to the starting position and repeat with the opposite side.
• Do 10 to 15 repetitions.

5.Side squat

The practice of squats is one of the best habits to work the buttocks, the legs and all the muscles of the lower part of the body.

In this case, we propose some with lateral variation, which helps you increase your energy expenditure.

How to do it?

• Standing, put your legs apart twice the width of your shoulders and, with your back straight, take the weight of your body towards one of the legs, so that the hips are back.
• Keep the leg free of weight in a straight position and turn the heel while low to keep balance.
• Return to the starting position and do it in the opposite direction.
• Make three series, 15 to 20 repetitions each.

I hope you enjoy this article. As you can see, you do not have to spend too much time on complicated and exhausting routines. Go ahead and incorporate these easy activities into your daily routine and discover that there are no excuses for not being fit.

Just give yourself about a month and a half and see great the result will be.

The 3 Exercises To Get Fit

1. Push-ups

The push-ups do not only serve to strengthen the arms, but also help to work the whole upper part .

The secret is to do it in a slow and controlled way. And it is that sudden movements along with a bad position are a mistake that can only cause you to hurt yourself.

How to do it?

• To do push-ups correctly you should face up, looking at the ground.
• You must have aligned your ankles, knees, hips and shoulders.
• Next, place the elbows in a 90 degree position. Thus, your chest should lightly touch the ground.
• The exercise consists in stretching the arms pushing upwards.
• Expel the air when you go up and take a breath when you go down.
• Control that your pelvis does not fall and your gluteus does not come out and try to focus on working shoulders , pecs and triceps.

2. Squats

The Squats are not just the most comfortable exercise to face but, since its effectiveness is proven, it could not be missing from this list.

Squats tend to hurt slightly when they are done effectively but guarantee an excellent result, because thanks to them you can work the entire lower part of the body.

• To make them start by separating the feet to the width of your hips. The tips of your feet should be looking slightly outwards.
• Bend your knees and lower your torso.
• Your back should be straight. Your glutes are your “weights” and they should be pointing backward.
• Be careful that the knees do not bend inwards.
• Then you will have to climb slowly, your chin should always be up and your face facing forward.

If you can, do it in front of a mirror, to realize yourself if you are keeping the correct posture or not.

• Have it in mind to start with less quantity and incorporate more frequency and series according to your evolution, that will be more than enough.

3. Iron

To make the iron is another of the most complete exercises. For those who do not know what it is, say that you will have to stand on your stomach and then lean on your elbows.

The shoulders, hips, and feet must be aligned. The legs should be straight and the hips straight.

• The objective of doing this exercise is to maintain this position as long as possible.
• Start with a series of 15 seconds and you will notice the difference.
• At the beginning, it will be enough to hold a few seconds, which should be enough to start noticing the changes.
• With the passage of the days, we can go increasing the time.
• Through this exercise, you will gain resistance, improve your posture in a natural way, stimulate your metabolism, work several muscles and help you prevent injuries.

Strength routines to get in shape

These strength routines will let you be in shape without spending too much time exercising. And it is enough that you make 3 weekly sessions.

Have it in mind that, to be more effective, each session must include the following exercises. The series can be 15 to 25 repetitions, depending on your ability.

• Dominated (1 series, 15 repetitions) and triceps (1 series, 15 repetitions).
• Backgrounds – push-ups (1 series, 25 rep.), Jump squats (1 set) and sit-ups (1 set).
• Backgrounds with jump (1 series, 15 rep.), Strides (1 series) and abdominals (1 series).
• Flexions with alternate arms (1 series) and squats (1 series, 15 rep.).
• Arm flexions (1 series), elevation of the twins (1 series, 15 rep for each leg) and  lumbar  (1 series).

Apart from this, it is an area prone to suffer dislocations and injuries, especially when performing physical overstresses without having enough strength.

For this instance, it is very important to include in the training plan some exercises focused on your localized work, in order to strengthen and tone them.

Again we want to share in detail 6 simple activities that, practiced regularly, will help you to protect them.

1. Lateral elevations

To do this activity, you can keep standing, or look for a chair where you feel comfortable. Strength and strength will be obtained with the use of dumbbells.

How to do it?

• If you are standing, place the dumbbells on the sides of your thighs, keeping your back straight and your legs together.
• Then, the weight begins to rise, until reaching the point of the imaginary line that is marked just in front of the ears.
• Hold 2 or 3 seconds and descend as slowly as possible.
• Perform 10 repetitions.

2. Vertical Rowing

Vertical rowing can be done with the help of dumbbells or weight bags.

How to do it?

• First, stand up straight, with your knees slightly bent and your hands in front of your thighs holding the weight.
• Raise your arms until they are almost parallel to the ground and, after a brief pause, bring them back to your thighs.
• Avoid moving your back in the attempt to lift the dumbbells, as this may resent the area.
• Perform 10 repetitions.

3. Iron cross

This activity is done with the help of dumbbells and is a contraction exercise that, among other things, provides an isometric stimulus.

How to do it?

• Standing with your feet shoulder-width apart, raise your arms to the sides, well extended.
• Hold a dumbbell with each hand, so that the grip is neutral, with the thumbs up and the palms facing forward.
• Then, move the arms toward the front of the body, as if wanting to find both dumbbells.
• Go back to the starting position and do 10 repetitions.

4. Shoulder press

With the shoulder press, you can strengthen the muscles and, by the way, you will increase the resistance in the upper part of the body.

Its practice decreases the risk of injuries and contractures.

How to do it?

• Standing or sitting on a bench, hold a dumbbell with each hand and bend your arms, so that your elbows are aligned with your shoulders.
• The palms of the hands point forward and, from this position, the dumbbells are pushed straight up.
• Hold for a few seconds and then lower carefully, without moving your back.
• Perform 10 or 12 repetitions.

5. Shrug

Although it is a simpler activity than the previous ones, the shrug of the shoulders complements the strengthening of the upper part.

All activity is done with the arms fully extended since the effort is made with the slight movement of the shoulders.

How to do it?

• To start, stand up straight, with your feet shoulder-width apart and a dumbbell in each hand.
• Put your arms on your thighs, pointing your palms towards your body.
• Shrug your shoulders up so that the dumbbells rise briefly.
• Hold for a couple of seconds and then return to the starting position.
• Perform 12 repetitions.

6. Front lifts

To perform this exercise you can use dumbbells, bars or a disc. The important thing is to do it gradually since you have to gain resistance in the area to be able to work with a significant weight.

How to do it?

• • First, stand up straight, with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in each hand and then raise them so that they are right in the line of sight of the eyes.
  • Hold the weight for 2 seconds and then descend with a slow movement.
• Perform 10 to 15 repetitions.

It is a simple, at the same time sensational, a way to activate the metabolism, to burn calories and to encourage our body to face the day in the best way.

We will do it with energy and we will avoid those tensions that sometimes accumulate in our muscles and make us feel slower and even sorer.

Today in our space we want to propose something that will be of great help to you. There are 9 easy exercises that you can do in 9 minutes. They will not take away more time.

If you are constant, after a month you will see good results.

1. “Superman” pushups

Under this very original term stands one of the most common exercises in those morning routines to which our body must get used to.

We explain how to carry it out.

• Lie face down on the mat.
• Separate the legs.
• Now, with your arms close to your body, raise your torso (as if you were a superhero that is going to take off, with your arms well attached to your waist.
• You must feel the tension in your lower back.

Repeat it several times.

2. Legs up

More than an exercise, we are facing a relaxing and favorable position for the circulation of our legs that can help us a lot to start the day.

• It is enough to look for a comfortable and safe position before a wall.
• Raise your legs and support them against the wall, leaving your arms extended.

This position can go very well when you finish some exercise: it will relax you, harmonize your breathing, blood flow and even oxygenate your brain.

Do not hesitate to try it.

3. Exercise of the invisible bicycle

We are sure that at some point in your childhood you will have performed this exercise as imaginative as it is playful. It is very easy to carry out, you just have to follow the following steps:

• Lie on your back on the bed.
• Elevate the legs.
• Hold your waist with your hands and lift yourself a little more.
• Now simulate the movement of the pedal with your legs. Start with a low intensity to increase the speed.

4. Hamstring stretch

• First, sit on a mat.
• Next, bend one leg, so that the sole of the foot touches the opposite thigh.
• Then lean your body forward, trying to keep your lower back straight.
• Reach the tip of your foot extended with your hand.
• Finally, hold this position for 30 seconds, rest and perform the same exercise with the other leg.

You can combine this exercise with others on the list that we are presenting to you.

5. Jump rope

It’s easy and it’s fun. In fact, if you have no neighbors below to bother, cheer up, put on some music and jump for a few minutes at different intensities.

You can start with low-speed jumps, then increase the speed. Never reach the limit of your strength, it is only about activating us in the morning, but we should never reach exhaustion.

6. Exercises with hoop or hula-hop

Do you have the classic hula-hop hoop? We can find it at any sports store, it is cheap and it can be used to perform multiple exercises.

• It will be very fun to start your mornings with this waist movement where you can let the hoop turn over this area of ​​your body without falling.

Put on some music and try to keep the rhythm for 5 or 6 minutes. Then, you can perform another routine of the detailed here.

7. Lie down and lift weights

No, we are not going to lift weights of 5 kilos. It’s just a matter of doing a simple resistance routine where we can exercise our arms.

• To do this, you just have to lie down on a mat, breathe a few minutes in a deep way and then raise and lower your arms for 5 minutes while carrying those small hand weights.
• You can do this exercise 3 times a week, combining it with the ones we now detail.

8. Backstretch

This exercise is just as recommendable and therapeutic to start the morning well. It is not heavy, it will not exhaust us and it will help us to alleviate possible tensions caused by a bad break.

• First of all, just get on all fours and arch your back a few seconds.
• Then, start the movement opposite to what you see in the image, that is, bring your belly down and let the column be arched in the opposite position.

9. Exercise with the chair

This is one of the simplest and most useful exercises you can do. For this, you will need a firm chair, with good supports and that does not slide while we perform the stretching routine.

• Once the chair is well-positioned, we stand in front of it and take one foot to the seat (see the top photo).
• Next, tilt the body to feel the pull on the opposite leg.
• We repeat the exercise with the other leg. Very easy.

Finally, choose the exercises you want from these 9 and combine them to perform a morning routine of no more than 9 or 10 minutes.

The Benefits of regular exercise

1. Increase the energy level

Regular exercise increases energy in both healthy people and those who suffer from some type of disease.

It is believed to be the best treatment for patients suffering from chronic fatigue, even more, effective than techniques such as relaxation or stretching.

2. Reduce the risk of chronic diseases

• Physical activity improves insulin sensitivity. This is of great benefit for patients with diabetes or prediabetes.
• It also strengthens cardiovascular capacity, helping to reduce blood pressure and fat levels in the body.

3. Improves the quality of the skin

The oxidative stress caused when the body’s defenses can not combat the effect of free radicals accumulates in the skin, which makes it look damaged or opaque.

• Another benefit of regular exercise is the creation of natural antioxidants. These help to combat the effects of stress and increase the blood flow necessary for the cellular process of the skin .
• At the same time, some signs of aging are delayed.

4. Help with brain health and memory

By increasing the flow of blood in the body, a greater amount of it goes to the brain and oxygenates it.

• Thus, in addition to preventing chronic diseases prevents changes in brain structure that can affect the ability to learn to memorize.
• Insufficient quantities the exercise can delay serious diseases such as Alzheimer’s .

This does not mean that we will never suffer them, but we can keep them away for a longer time.

5. Weight loss

Since inactivity is one of the risk factors for the development of obesity, the opposite helps to combat it.

• The exercise will achieve that the metabolism is accelerated and can burn more calories, thus increasing the energy expenditure of the body.
• An interesting factor to mention is that combining aerobic and resistance exercise will be more efficient to reduce weight without losing muscle mass.

6. Strengthening of muscles and bones

Lifting weights accompanied by an appropriate calorie intake can develop muscle mass and create new fibers.

• Another benefit of regular exercise is that it helps strengthen bone mass and prevents the early onset of osteoporosis.
• It is recommended to practice some physical activity to avoid or delay the sequelae of the passage of time, such as the loss of muscle and bone mass.

7. Reduce pain

When there is chronic pain is recommended to practice some physical activity to reduce it.

• In cases such as fibromyalgia, sore back or shoulders, it is recommended and l exercise by their ability to produce endorphins and regenerate the affected muscles.

In this case, you can go with a therapist to tell you what exercises to perform or simply add a daily routine.

8. Helps relaxation and improves sleep quality

Are you having trouble falling asleep? Do you spend hours tossing and turning in bed before you can sleep or do you wake up several times in the night?

In that case, you should know that regular exercise will help you sleep peacefully.

• To really take advantage of this benefit it is important to finish exercising about three hours before you want to sleep.
• This way you give your body time to return to its energy levels.

9. It improves the mood

Not only that. Regular exercise can reduce levels of depression, anxiety, and stress.

• During physical exercise, endorphins are produced that help us to have positive thoughts and feelings. Also, it help reduce pain levels.
• It also improves the production of serotonin, which is the hormone that helps reduce levels of sadness and depression.

Other people who have thin legs can perform a series of exercises that will help them in the growth of muscles. Of course, we must not forget that food is the main key to obtain good results. It is recommended to consume more calories than consumed to compensate for wear.

The Exercises To Increase Leg Muscles

1. Leg extensions

This exercise is done in the gym with a specific machine (which is present in most of the academies).

• Select a low weight to start and then increase it as you gain strength.
• Sit on the bench of the chair. Make use of the weights to raise and lower the knee down .
• You can do one leg at a time or both at the same time.

2. One leg curls

You will also need a gym machine (with the highest weight you can bear) or put ankles with weight.

• Standing, with a straight back, supports the “roller” on the right calf. The left leg should be firm.
• You can hold yourself to have more balance.
• Lift the right leg by flexing the knee back (as if kicking).
• Do 20 repetitions and move to the left leg.

3. Squats with weights

We all know the famous squats. It is one of the best exercises that exist to increase the volume of the thighs because all the muscle fibers of the area are used.

• Start by taking a few small dumbbells.
• Standing with your legs hip-width apart and your back straight, take a dumbbell with each hand.
• Keep your arms on the sides of the torso.
• Then, flex the knees slowly and bring the buttocks out.
• After 10 seconds, return to the starting position.
• Make at least 12 repetitions.

4. Curls lying down

This exercise helps to increase the leg muscles from a different position. You need a machine with a bank. You can also use ankle weights.

• Start with your legs stretched parallel to the ground.
• Then, elevate the feet and try to take them until the heels touch the buttocks (or as close as possible).
• Do 20 repetitions.

5. Weight lifting

This exercise serves to work both the upper body and to increase the muscles of the legs. Start with a bar and small discs and increase the weight as you practice.

• Put your legs to a width of hips.
• Then, take the bar off the floor by flexing the knees.
• To get up, bring your buttocks back and stretch your legs little by little.
• Do not bend your back to avoid injury.

6. Strings with dumbbells

You will need two dumbbells with the greatest weight you can bear. You can do it at home.

• First, stand up with your back straight and the dumbbells to the sides of your body.
• Take a step back with the right leg.
• Then, flex both knees to lower the trunk and thighs. The idea is that the back knee is as close as possible to the floor.
• Return to the starting position and do the same with the left leg.

7. Bulgarian squad

• First, place the instep of the right foot on the seat.
• Flex the left knee to descend the body, at the same time as the right knee lowers as much as possible (almost touching the ground).
• Repeat 5 times and go to the other leg.

8. Sumo squat

It is similar to the goblet.  Just like that does not require you to go to the gym. You can use a dumbbell or a kettlebell.

• Open your legs well and keep your back straight.
• Take the weight with both hands in front of the body at the level of the pelvis.
• Flex your knees and bring your buttocks back. The weight should come as close as possible to the ground.

9. Weight-bearing cardio exercises

To finish the routine, or before starting the training, we recommend that you use the cardio equipment of the gym. Besides improving your cardiorespiratory health they also serve to tone muscles.

For this, you must select an option with a lot of weight (as much as you can support). In some people, this habit serves to increase the muscles of the lower body. Try 10 minutes of cycling, 10 minutes of elliptical and 10 minutes of a climber at full power.

10. Sentadillas goblet  for leg muscles

It is a slightly more difficult version than the common squat. You need a weight to perform it.

• First, stand up and spread your legs more than a hip-width apart. The tips of the feet should face outwards.
• Hold the weight with both hands at chest height (as if you were holding it).
• Flex your knees and lower your buttocks until they almost touch the floor.
• The movement must be energetic and not stop more than 2 seconds per position.

Best exercises for a flat abdomen

1. Go to the ground

Exercise number four has, among other objectives, going to the ground. This routine will help you burn fat from both the waist and the hip. Do you dare to try it?

How to do it:

1. To put it into practice you will have to put your feet on the ground. Extend the arms to the sides, at the height of the shoulders.
2. Already in this position, it will be time to turn the upper body to the right and lean forward, touching the left foot with the fingers of the right hand. When you are already in this position, hold on for a few seconds.
3. After this, straighten up and repeat this time touching the right foot with the fingers of the left hand.
4. Repeat all these series between 20 and 30 times, alternating the sides to exercise all the zones.

2. Lifting the body on a chair

With this exercise, you will find it much easier to burn fat quickly and increase your muscle tone, both the abdomen and back and shoulders. To intensify its effect you can do it in a chair with armrests and without wheels.

How to do it:

1. The first thing you should do is sit on the chair and lean on the armrest with your hands. Then, lift the body, separating the hip from the chair and the feet from the floor, while you will have to bring the knees to your abdomen.
2. Hold the position for at least 15 to 20 seconds, then lower and rest. Repeat this series four times.

3. Knee to elbow

This exercise will help you maintain your waistline and will make you work the lateral muscles as well as those of the lower abdomen. You must bear in mind that here the knee must touch the opposite elbow, while the body is slightly turned.

How to do it:

1. Sit in a chair with your back straight and without leaning on the backrest. Put your hands behind your head.
2. Then, raise your right knee to your chest while you bend your left elbow towards it so that they touch. Return to the starting position and repeat 15 times.
3. Change the knee and elbow and do 15 repetitions. In total do 4 sets of this exercise.

4. Elevation of both knees

Thanks to this position you can exercise all the abdominal muscles efficiently. If you want a flat abdomen, do not forget to include it in your exercise routine.

How to do it:

1. First, put your legs together and lean on the chair. All this while keeping your back straight.
2. Then, raise your knees to your chest and keep your abdominal muscles tense.
3. Return the legs to the initial position without letting them touch the ground. Do between 10 and 20 repetitions.

5. Bring the knees to the chest

This exercise will allow you to strengthen the muscles of the abdomen, improve digestion and also help you burn fat. The best? You can do it in the comfort of your home without the need to buy artifacts.

How to do it:

1. Sit in a chair with your back straight and without leaning on the back of the chair.
2. Next, place your feet in front of you along the width of your hip, do all this while keeping your back straight. Lift the right knee and bring it to the chest. Tuck your abdomen while doing it.
3. Then, you will have to place your hands on the leg to stretch the lower abdomen better and do between 20 and 30 repetitions, alternating the knees.

6. Elevation of knees with body inclination

This exercise will allow you to correct the waistline, getting to tune it over time. Thanks to the intensive work of the abdominal muscles you can reduce the fat that accumulates in this area of ​​the body.

How to do it:

1. The first thing will be to sit on a chair with a straight back. Then, lean on the chair with your hands.
2. Then, lean the body to one side, leaning only on one buttock.
3. Join the legs and raise the knees to the chest and then return to the starting position. Repeat, leaning to another side.
4. Do 10 to 20 repetitions of this exercise for each side.

The motivation of the first days has been exhausted and for some reason, you begin to feel that the routine you had planned for the week is not so important. If you feel identified, take note of these 11 smart ways that will help you not to leave the gym, and make daily sports an important part of your life.

Tips for not leaving the gym after the first month

Motivate yourself with these 11 tricks that will help you not to leave the gym, and make sport an essential part of your life

1. What do you want to achieve?

It is important to set goals for yourself. So ask your instructor to help you achieve goals through a training program suited to you, taking into account your age, physical complexion, and the end. It is also necessary to organize an agenda with the exercises to do the frequency, the weight at the beginning and how long you will review the weight. All this will serve as a tool to evaluate your progress and will help you to evaluate the changes that occur in your body.

2. Know your limits

Learn to recognize the symptoms that indicate the need to stop the exercise session. If you feel chest pain, fatigue or extreme tiredness stop the exercise immediately, rest awhile.

3. Give yourself a whim

Give yourself something, even if it is small, because of your perseverance and that encourages you to continue with your routine to improve your physical and healthy appearance.

4. Have fun

Remember that everything you do is for your benefit; not because you put more weight on the gym machines you will achieve goals more quickly. In the same way, learn to recognize when pain is a symptom of injury and avoid hurting yourself. Exercise consistently and gently so that it does not seem like an ordeal.

5. Wear comfortable clothes

According to new researchers who claim that red sportswear contributes to success in sports. Phosphorescent colors are also fashionable, so they can also be a good option. Beyond these additional aspects, it is essential that you avoid exercising with very tight garments, because they prevent natural transpiration. The waterproof garments or belts are not good allies either, so better leave them at home.

6. Go to the gym closer to your home

Go to the gym closest to your house because the closer you get, the fewer excuses you will have for not going. Try to go whenever you can, because it will help you warm up your muscles and do cardiovascular exercise at the same time.

7. Create a positive environment

The music can help motivate you, so pick your favorite music. A positive atmosphere in the gym is half a battle won.

8. Buy yourself a three-month subscription

Once you have committed your money you will feel obligated not to lose the investment. See the disbursement as an expense that with your effort will become an investment and will yield positive results.

9. Create a work plan

Map out your daily routine, how many times a day you will train, when and what you need to do. This will prevent you from being lost when you arrive at the gym and feel the need to go every day. Within your plan includes a warm-up session of about 10 to 15 minutes, followed by your routine of strengthening exercises for your muscles and closes with moderate intensity cardiovascular exercises. Following the proper order of your exercises will keep you away from injuries, optimize time and see the desired results.

10. Do not follow advice from third parties

The advice of people who have learned the technique by themselves may not be appropriate for you. The advice can help, but there is nothing that exceeds the recommendations of a personal trainer.

11. Maintain adequate hydration

It is important to be attentive to your hydration before, during and after physical activity. If the routine of exercise performed exceeds one hour or its intensity is vigorous, you must replenish body fluids with moisturizing drinks. If the exercise session lasts less than an hour and is moderate in intensity, the usual water consumption that you will make will probably be sufficient and you will not need an extra contribution.

Bottom Line

Sports discipline is very essential when it comes to our lives. Sport favors our physical and emotional health. That is why it is very important to do some exercise and not leave the gym when you feel tired or discouraged. Think, what do I have to do better than practicing at least half an hour of sports a day?

Unlike other physical training, the results are not immediate. It takes a while to get what you want. So, therefore, we should not despair in the process.

Once you begin an exercise routine it is normal for people to focus on the abdominal area and limbs. Though, it is also important to tone your back. Why? because a strong back guarantees good support and less discomfort.

The 6 Exercises To Tone Your Back

1.Resistance bands

Resistance bands or tapes are one of the elastic instruments that are useful in almost all exercise routines. Also, you can take them (and use) anywhere. They provide a greater series of movements (up, down, sides, angles), which stimulates specific muscles.

Try to sit in a chair and place the center of the resistance band under your buttocks. Hold the band and pull it up. Bend your elbows so that your hands reach behind your neck. With the palms of your hands up, pull until you fully extend the band. Slowly lower and repeat as many times as possible in 60 seconds.

Do it twice a week for a month to start getting results.

2. Push, pull and lift

By doing simple movements, you can tone your back easily. Your muscles are activated every time you open or close a door, you lift an object, you turn the steering wheel and also when you shower.

To tone your back, you can resort to bar exercises. These include the lifting of dead weight in certain positions (all with a straight back) and trying to balance the weight itself. The best thing about this type of exercise is that they help to work your buttocks, hamstrings, quadriceps, forearms, shoulders, and abs.

3. Stretch

When the muscles of the back are contracted, you tend to stoop more. Even this can affect the spine. To avoid this, we must stretch the shortened muscles, chest and arms.

Ensure you do stretching exercises, even if only for 10 minutes. Place your arm at a 90-degree angle against the frame of a door. Turn your body to the other arm and stretch for 30 to 60 seconds, then switch sides. Repeat 3 times and you will notice how you feel better on your back.

4. Plank (abdominal plate)

The abdominal plate is one of the best exercises. This movement works the upper muscles when pushing and pulling on the back. The legs should go together. The abdomen must feel the tension but it is not necessary to hold the breath either. The back should be straight to avoid unnecessary loading in that area.

In this exercise, the body is suspended by being supported only on your arms and feet. The legs and back should form a perfectly straight line. Pull one arm back, alternating one at a time.

You can add a medium weight to each arm as you progress in strength. Begin with 20 seconds and then start to increase the time as you feel comfortable.

5.Examine your posture

Half the work to have a strong back is to keep and maintain the correct posture.  Make sure you care for both when standing and sitting.

6. Use your whole back

A lot of times, all you need to tone your back is to use your own body weight. To sculpt and strengthen the back, it is suggested to perform the classic movement of Superman, which points to both the upper and lower back.

To perform this exercise you need to lie face down on the floor. Lift both legs and arms off the floor at the same time. Hold the pose for 10 seconds, then loosen the body.

Practice this exercise again as much as possible in 60 seconds. Do it 3 times a week to get better results.

Remember that you don’t need to take some time to relax between exercise and exercise. In this way, you avoid accumulating tension and injuring yourself.