Fitness

Although, if you really want to exercise, you do not actually need to go to the gym. All that you need is just discipline and a change of mentality. Notwithstanding, if you spend only a few minutes a day, you can perform a complete exercise routine to combat overweight and strengthen muscles.

The Exercises that will help You to Lose Weight At Home

These exercise plan is based on the exercise for brief intervals but with intensity. To do this exercise, all you need is just between  15 or 20 minutes of more intense exercises and you will be fine.

ABS

There are many positions to work the abdominal muscles. However, to make it simple and effective, we propose so-called “bicycle abs”.

1. First, lie on your back, with your hands on the back of your neck and your legs extended.
2. Then, raise your legs at a 45-degree angle
3. Next, try to touch the knee with the elbow on the opposite side.
4. Make alternate movements with each leg and perform as many repetitions as you can for 30 seconds.

Bridge

The bridge is an exercise that strengthens the buttocks and the abdomen. In fact, it is recommended to reduce recurrent back pain.

1. Stand on your back, arms extended to the sides of your body,
2. Then, bend the knees and raise the pelvis towards the ceiling.
3. Hold the posture for 20 seconds without arching the lower back
4. Then rest and perform another 3 repetitions.

Jump the rope

This cardiovascular activity is perfect for warming up before putting into practice other more demanding exercises.

• Make between 50 and 70 jumps with the rope (as many as you can).

Squats

The squats focus on the work of the muscles of the lower part of the body: glutes and legs.

However, they are also ideal for burning fat and increasing physical endurance.

1. First, standing with your legs shoulder-width apart, bend your knees and lower your buttocks.
2. Make sure that, when going down, the knees do not exceed the tips of the feet.
3. Then, return to the starting position, with a slow movement.
4. Make 3 sets of 15 repetitions.

Lizards

The popular lizards or push-ups are one of the best activities to strengthen the muscles of the arms and upper body.

1. First, face-up, resting on the balls of your feet, with your hands at shoulder height.
2. Go up and down the body slowly, with the abdomen contracted and without breaking the lower back.
3. Slowly lower the whole body straight.
4. If you find it difficult, lean on your knees instead of your feet.
5. Perform 3 sets of 10 repetitions each.

Griddle

The iron has become quite popular because, in addition to working the abdomen, it benefits the strengthening of other muscle groups.

1. First, lean on the floor on the forearms and the tips of the feet.
2. Contract the abdomen and make sure to keep your back firm and aligned.
3. Hold the body for 30 seconds, squeezing the buttocks and abdomen.
4. Make 2 or 3 series.

Splits

The splits are similar to the stride, but include more cardiovascular work.

1. First, put yourself in stride position, with one leg to the front and one to the back.
2. Lower the back leg, as if you wanted to touch the floor with the knee.
3. Instead of making a slow movement, as in strides, perform a jump changing the position of the legs.
4. Perform the jumps and exercise for 20 or 30 seconds.

Don’t Forget Your Diet

The constant practice of these exercises, at least 3 times a week, can serve to keep fit. However, it is essential to improve nutrition and, in general, maintain a healthy lifestyle.

• Adopt a healthy diet, controlled in calories and containing all the essential nutrients.
• Avoid the so-called ” miracle diets “.
• Avoid consuming alcoholic beverages.
• Make sure you sleep better and perform relaxation techniques to avoid stress.
• Have enough water and natural low-calorie drinks.
• Limit the intake of saturated fats, sugars, and refined flours.

However, the reason why many people do not achieve results has nothing to do with diet and exercise techniques. That is to say, they are obviously part of the process, but the mental attitude is paramount.

Set a goal

The first thing you have to do is take a series of basic steps. Take note and follow them firmly:

• Decide what you want and what you have to do to achieve it.
• Make sure and reiterate that you are ready to do it.
• Have an objective of what you want to achieve.
• Go to the future, visualize that you have achieved the objective. Just be yourself.
• Do not procrastinate! It’s time to start…

What should I eat?

The issue with lots of diets is that they lack macronutrients, that is proteins, carbohydrates, and fats. Therefore, the body begins to show deficiencies.

It happens that people have a fast loss of weight because they deplete the glycogen deposits of the muscles, which are carbohydrates that are housed in the muscle structure itself. As a result of that, you tend to lose weight, but your muscles will be flat.

Find out the types of foods that you should include in your diet. They will provide you with all the nutrients your body needs.

• Eggs: it is an excellent source of proteins, although it is recommended to reduce the intake of the yolk. Thanks to luceina strengthen muscles.
• Red meat: rich in protein, iron, and zinc. It contains the B vitamins that help the muscles work.
• White tea: have chemical substances called polyphenols that work as antioxidants and help to mark the muscle.
• Nut from India: as long as it is consumed in small portions, this fruit improves the functioning of the organism at a general level. It contains magnesium, zinc, phosphorus, calcium, and potassium.
• Bananas: its high content of potassium helps the nerve impulses of the muscles.
• Oats: ideal to add to breakfast, as it provides protein to start the day, as well as vitamins and carbohydrates.
• Spinach: contain calcium ions and nitrates that promote muscle contraction and firmness.

Exercises to harden the abdomen

Since we have known the importance of food and the need to set goals and strive to meet them, there comes the time to learn that routine of exercises to harden the abdomen.

1. Half plate

• To start, get on the floor in profile and keep your posture straight.
• Next, support the palm of the hand on the floor.
• Do the same with the foot that is close to the floor.
• You have to form a triangle by standing up without bending your hip.
• Now hold for 30 seconds.
• Repeat the procedure with the opposite side.

2. Full shrinkage

• First, lie on the floor or bench.
• Next, bend your knees bent and put your hands behind your head.
• It is important that you keep your elbows out.
• For its part, the head should be in a neutral position forming a space between the chin and chest.
• Now raise the torso up without putting force on the chin, you will feel the contraction in the abdominals and raise the shoulders of the floor.
• Return to the starting position and repeat.
• Finally, do 4 sets of 10 repetitions.

4. Hip twists to harden the abdomen

• The first thing you have to do is place yourself on the ground.
• Then sit down, in such a way that your legs are flexed.
• Now stretch your arms behind your back and put your palms on the floor.
• Next, move your legs from side to side, just like a windshield does. Your knees should touch the floor every time they turn.
• Finally, do 4 sets of 20 repetitions.

5. Hip lift

• First, lie on the floor or bench.
• Next, lift the legs (without flexing) to the 90-degree position.
• Now, lower your legs gently and go back up without removing your head from the floor.
• To finish, do 4 sets of 10 repetitions.

The list of activities that help burn calories

Get in the pool

Do you believe that swimming is one of the most complete exercises? Bear it in mind that, because it works all the muscle groups of the body, it is one of the activities that help burn calories in the most complete way.

Also know that this can help you burn about 300 and more calories, depending on the style and time of practice. You can combine it with games (aquatic volleyball or aqua aerobics) and you can practice it alone or in the company.

Go to the beach

If you live near the beach or are planning a vacation, consider it an opportunity to get rid of a few calories.And the fact is that the beach is the perfect setting for jogging, playing with children or running an outdoor workout.

Walking the dog

Our dog can become the biggest motivation to activate us every day. Taking advantage of the fact that they have to go for a walk to relieve themselves, we can burn a few calories.

For instance, a walk of 30 minutes a day helps burn between 100 and 125 calories. If you dare to run and play with your pet, you will probably burn much more. In addition, this activity helps to relax the mind and eliminates stress acquired at work.

Play with the kids

Do you have children at home? Whether it’s with your children, nephews or cousins, playing with the little ones can be fun and, above all, beneficial. Keep in mind that children love running, jumping, throwing the ball and, in general, doing many activities that activate us.

Therefore, playing around 30 minutes helps burn between 120 and 130 calories. It is a great way to exercise while strengthening emotional ties. Surely you had not thought about it, but playing with the little ones is one of the activities that help burn calories.

Dance

The dance is positioned as one of the most complete activities to exercise the body. Whether for fun at home or because we decided to go dancing at night, your practice helps burn a lot of calories.

In fact, 30 minutes of dancing at a good pace are enough to burn up to 253 calories. In addition, it helps us to have a better physical condition. While we dance, we have the opportunity to move various parts of our body, strengthening different muscle groups.

In summary: it is an excellent cardiovascular activity, so it helps to reduce weight. In addition to this, there is no doubt that it is a fun activity in itself. It allows you to share pleasant moments with your partner, family or friends, so it helps to control stress.

Go bowling

Bowling could become a very interesting alternative, at least, for one or two days of the week. By performing this activity burn between 105 and 140 calories.

Again, you strengthen your upper muscles by straining when you lift the ball that weighs around 5 or 6 kilos. That’s right: forget pizza and soda if you want to burn calories!

Bicycling

The bicycle is one of the best allies to burn fat and strengthen joints.

On the other hand, it helps to take care of the environment and, in just 25 minutes, helps burn up to 200 calories. In addition, it helps you to clear your mind and promote your emotional well-being. If you do not have time to go to the gym, choose to dedicate a few minutes to these alternative ways of activating your body.

What do you think? Although not all, surely some call your attention. Take advantage of and put into practice some of these activities that help you burn calories while having fun.

Since it does not interfere with health issues, lots of people seek to solve it because they feel uncomfortable wearing some types of clothing. Luckily, in addition to the foods that help strengthen them, there are some exercises that, practiced on a regular basis, help to tone and reaffirm them.

The 6 Simple Exercises To Reduce Your Arm

1. Chest flex

This activity is a bit similar to the previous one and, although indirectly it also works the triceps, in this case, we focus the effort on the chest.

It is a somewhat demanding exercise, but quite beneficial for toning the arms.

How to do it?

• On the mat, return to the position of flexion, although this time with the hands furthest from the shoulders.
• Then he starts to raise and lower his chest, without getting to flex his elbows too much.
• Perform 10 or 12 repetitions, and complete 3 series.
• If you have a hard time doing them with the tips of your feet, make it resting on the knees (beginner mode).

2. Curl Biceps

The biceps curl is one of the most recommended activities to strengthen the muscles of the arms and reduce sagging.

How to do it?

• Stand with your feet shoulder-width apart and your knees slightly bent.
• Take a dumbbell in each hand, so that the palms are left out while the arms remain extended.
• Then, slowly and controlled, bend your elbows as if you wanted to touch the shoulders with dumbbells.
• Then, go down with a slow movement while you inspire.
• When you raise your arms again, it expires.
• Finally, he performs 10 repetitions and 3 series.

1. Reduce the sagging of your arms: Tricep flexes

This push-up exercise is aimed at strengthening the triceps , although, in general, it benefits the entire upper body.

How to do it?

• First, on a mat or mat, lean on the floor with the palms of your hands, aligning the elbows with the shoulders.
• Put yourself in a position of flexion, that is, supporting the other part of the body with the tips of your feet.
• Slowly lower with your elbows stuck to your body, without dropping your chest.
• Take a deep, slow breath as you rise and fall.
• Perform 10 to 12 repetitions, until completing 3 series.

4. Funds

The funds, also known as triceps dips, are a strengthening exercise that helps keep the shoulders, arms, and back strong. It can be done on a firm surface, a bench or a chair.

How to make them?

• First stand with your back to the chair (or chosen surface), with your hands resting on the seat.
• Extend the legs and bend the knees a little.
• Then, from this position, flex the elbows and lower the hips, without touching the ground.
• Ascend to the starting position and complete 10 repetitions.
• Make 3 series.

5. Tricep extension

This activity serves to strengthen the arms and, incidentally, work in the cervical area.

The weight that is used should not be too high since it compromises a good way of doing the exercise, or it can cause injuries.

How to do it?

• Sit or stand, from the position you consider most comfortable, raise an arm towards the ceiling holding a dumbbell.
• For greater stability, hold the arm with the opposite hand and then drop the weight of the dumbbell backward.
• The arm should be at a 90 ° angle and, if possible, you should hold it 2 or 3 seconds before returning to the starting position.
• Do 10 repetitions with each arm, and complete 3 sets.

6. Lateral elevations for shoulders

By doing these elevations you will be strengthening the arms, shoulders and the entire cervical area of ​​your body.

How to do them?

• First stand up, with your legs slightly open and your knees slightly bent.
• Second hold a dumbbell with each hand, with arms straight and relaxed to the sides of the body.
• Next, raise the arms to the sides, so that the body forms a T.
• Then he returns with a slow movement to the starting position and performs 10 repetitions.
• Make 3 series.

After being in that state of permanent rest for a long time, the body begins to collect debts in the area of ​​your health. For this reason, it is necessary to exercise at least 3 times a week.

That’s when we ask ourselves, can I reach the goal when I’m overweight? Of course, you will even see the changes more quickly if you follow the physical and food rules to the letter.

Exercise when you are overweight

Beginning an exercise routine when you are overweight can bring you a number of important benefits, such as the ones we see below:

• Allows you to lose weight naturally
• Improve physical endurance
• Fight cellulite
• Provide more energy for each day
• Helps maintain mental health

How to start exercising?

Start doing exercise when you are overweight or a sedentary life can be complex because you must change your habits to change your lifestyle. Are you willing to do it? Let’s see below the rules to get started in the sport despite those extra pounds.

1. Start by leaving the chair

It is not necessary to run a marathon to say that you are exercising, much less if it is your first day. What you must do to start is to get up from the desk chair and walk, be it at home or at work.

You can also make the effort to change your lifestyle, leave the car at home and walk to your destination. Remember that walking for at least 15 minutes a day makes the difference between a sedentary body and a healthy body .

2. One more step

During the first days of the change, it can be hard to continue, because you are not used to exercising with continuity during the day.

However, once you have become accustomed to constant exercise, you can begin to pursue a higher goal, performing exercises led by a coach.

The coach will propose regulated routines according to the support and physical resistance you have for the moment. Thus, your sports sessions will be systematized.

3. See a nutritionist

It’s not about trusting any nutritionist. It is important to find a qualified dietitian and especially recommended by other people. This will avoid breaches and risks of service without results.

He will remind you of the good eating habits you should adopt and will recommend the best types of foods according to your body and your traditional lifestyle.

4. Do not skip meals

If you have tried to sauté a meal, you will realize that not only is it unhealthy, but it causes a rebound effect: when you feel that you have not eaten anything, you will want to consume twice as much at the next meal. In addition, skipping meals causes the loss of muscle mass progressively, which does not favor the health of your bones or your body.

5. One step forward

With the passage of time and with much perseverance, you will begin to see that you are losing kilos and your body brings you closer to the one you want. At the same time, the exercise is working together to tone up , gain muscle and change for the better.

You can not think about stagnating yourself, because by following you will find the success of what you were waiting for: a healthy body. It is also important to modify the exercise strategies, since over time you will require more plans and, with that, more achievements.

6. Find any motivation

The reasons for exercising are never over, are essential to maintain the current motivation and want to move forward, without boring or rushing to the results.

To find a vision that makes you proud of what you are now beginning to do for your health, nothing better than focusing on seeing results. You can face small goals and then got bigger and bigger, without laziness or discouragement being an excuse.

Also, there is no better reason to exercise than to want to feel happy. When carrying out the routines, serotonin, endorphins, and dopamine are secreted, the hormones of happiness and well-being.

The Causes of cellulite

First, to combat cellulite effectively, it is important to know the causes that cause it. The most frequent are:

• Genetic or hereditary.
• Hormonal, usually caused by excess estrogen.
• The lack of exercise is one of the main triggers.
• Drink lots of alcohol.
• Sleep a little.
• Stress and anxiety
• Wear tight clothing that hinders circulation.
• Constipation causes increased toxins, so ingesting fibers is essential.
• Bad circulation.
• Fluid retention . To avoid this we must reduce the consumption of foods with salt.
• Poor nutrition, excess fats, flours, sugars.

Exercises designed to fight cellulite

Lying on his back

• To begin with, we will lie on the floor, legs flexed and closed. We will relax our arms and abdomen.
• Next, we will separate and join the legs, while we contract the glutes and raise the hips.

Sideways

• This time we will rest on the right side of the body.
• First, we will place the right hand under the head and raise the left leg towards the ceiling.
• Then, we will raise and lower the leg, without flexing the knee and without touching the leg that is supported in the dream.
• Repeat with the other leg.

Standing

• Standing, we must flex the right leg and raise the right knee to the chest.
• The back should remain straight.
• We will do 3 sets of 10 or 15 repetitions and we will pass to the left leg and knee.

With the help of a chair

• First, we will place a chair supported so that it does not slide.
• On the side, we will grasp the backrest with the right hand and raise the left leg as much as we can.
• Next, we will lower the leg, we will flex the knee and we will raise it again.
• We will perform the movements alternately with both legs.

In 4 supports

• We will do this exercise on our knees, with our arms semi-flexed and supported on the floor.
• With one knee resting on the floor, we will lift the other leg up to hip height.

Knees flex

• This exercise will be done standing up, with the legs apart, the feet pointing outwards and the hands-on the hips.
• We will flex the knees to a 90-degree angle.
• Afterward, we will maintain this position for two minutes and return to the starting position.

 Massages also help

Finally, frequent massages and exfoliations are necessary to mobilize retained fat, as well as accumulated toxins and water. A good massage mobilizes all trapped substances and returns them to the bloodstream for elimination.

• We can do a dry massage every day in the area where cellulite is , to help improve the appearance of the skin .
• This massage can be done with a brush or with an exfoliating mitten. It is likely that for a while the skin is red, but that is a sign that circulation has been stimulated.
• In the daily shower or several times a week it is advisable to apply some anti-cellulite cream with circular movements.

Low impact exercises are excellent for fighting cellulite

Regular exercise burns fat, firms muscles, eliminates toxins. In addition, it reduces fluid retention, oxygenates the body, reduces stress, activates the metabolism.

That is, it allows the control of most of the causes that cause cellulite. Therefore, it can be said that it helps to eliminate it.

• Walking every day for one hour, at a rapid pace, activates a lot of circulation. A good walk acts on legs and buttocks, areas that are generally more affected. In this way we work the muscles, putting hard and strong legs.
• Practicing dancing, cycling, swimming and any exercise in the water a few times a week is excellent for toning legs and fighting cellulite.
• Being very active in the day, avoiding sitting too long also influences.
• It is recommended to go up and downstairs, in addition to avoiding the elevators and the car.
• If the work requires sitting a long time, it is convenient to move the legs and get up frequently.
• If, on the contrary, we have to stand, we will try to walk or move our legs and ankles. Being a long time in the same position worsens cellulite.

In conclusion, doing a balanced diet and a proper exercise routine are the two key aspects to combat cellulite. It is suggested to start gradually and eventually increase the proposed measures.

For instance, the pains that are located in this area are very frequent and have become a major reason for disability in people of all ages.

For this reason, it is important to exercise them regularly, doing activities that help to relax them while increasing their physical endurance.

In this opportunity, we want to share 5 simple exercises that can help you strengthen them without leaving home.

The 5 Exercises for the Muscles of Your Back

1. Squats to 1 and 2 legs

The squats are an exercise of toning and strengthening that, although the glutes and legs work, they are useful for the back.

In this case, we propose to start with the classic 2-leg squat and, after winning resistance, do it with 1.

How to do them?

• Put a chair as a point of support, and stand in front, with your feet shoulder-width apart and arms stretched.
• Flex the knees, without exceeding the tips of the feet, and perform the squat until the glutes are on the chair.
• Make sure you keep your back straight and return to the starting position.
• Do 10 or 12 repetitions, until completing 3 series.
• Once you master it, try to do the same movement, but with one leg.

2. Knees to the chest

This simple activity helps us to strengthen the lumbar area of ​​the back and, in addition, benefits the abdominal muscles.

How to do it?

• Lie on your back on your mat, with both legs flexed and hands at the sides of the body.
• Next, raise your knees to your chest and hold them with your hands clasped.
• Keep your back firm and try to hold 10 or 12 seconds.
• Return to the starting position and repeat it 3 or 4 times.

3. Superman

The “superman” exercise, which we can also call contralateral plank, is an activity that requires coordination and physical resistance.

It focuses on the work of your back muscles but also benefits other parts of your body such as the abdomen, buttocks, and legs.

In fact, because of the posture, it is ideal to enhance the balance of the body and improve blood circulation.

How to do it?

• Stand on four supports on your mat, supported with palms and knees bent.
• Next, extend the right arm and the left leg, so that the body rests with the opposite parts.
• Hold 3 or 5 seconds, return to the starting position and repeat the exercise with the other arm and the other leg.
• Perform 8 or 10 repetitions for each side, until completing 3 series.

4. Breast pushups

Our first recommendation to strengthen the muscles of your back is push-ups. This exercise works the upper body and helps minimize back pain.

In turn, you will work your shoulders, arms and lower back, increasing your physical resistance to prevent injuries.

How to do them?

• On a yoga mat or mat, stand on your stomach, resting on the tips of your feet and the palms of your hands, separating your arms in width.
• Contract the muscles of the abdomen and make sure to keep your back straight before performing the flexion.
• Then, lower the chest as if you wanted to touch the ground until the elbows are aligned with the shoulders.
• Return to the starting position and perform 8 or 10 push-ups.
• Complete 3 series.

5. Frontal elevations

The front elevations serve to strengthen the upper body, including the back, arms, and cervical area.

Dumbbells or some type of weight element should be used, as this is crucial to tone muscles and gain strength.

How to do it?

• Stand upright, with your back straight, your feet shoulder-width apart and your knees slightly bent.
• Hold a dumbbell in each hand and then raise your arms so that they are in front of your body, just in the line of sight of the eyes.
• Count 2 or 3 seconds and descend again, slow, without dropping your arms.
• Perform 12 repetitions, until completing 3 series.

Although, you know several exercise routines to perform at home. However, here we present one for which you do not need any equipment; Of course, if you have elastic bands or dumbbells to make your exercises more intense, you can include them.

One thing about this exercise is that it can only take you about 7 minutes to perform and this can be practiced when you don’t feel like going to the gym any day or the weekend. You can also do it as part of your personal training if you are not enrolled in any gym.

Exercises to perform at home in 7 minutes

First of all, arrange in a space where you can not crash into anything; you can put music to cheer you up while doing these exercises. Do we start?

1. Squat on the wall

For this exercise, you will need the support of a wall. It is not a normal squat, in which we have to lower the body and raise it again. As if we were sitting on an invisible chair, he rests his whole back on the wall.

You can put your arms forward, on your hips or in the position that is most comfortable for you. In this position, it holds 30 seconds.

2. Push-ups

To do this third exercise, lie on the floor and put your hands at chest height. Then, get up and down again; try to touch the floor with your chest. It is very important that the body goes down and up as a board, straight. Sometimes, due to the effort, we tend to lower our hips to help us, but this is not correct. Do the push-ups you can for 30 seconds. The more, the better!

3. Jumps with legs separation

The previous warm-up is very important so that we do not injure ourselves and so that the body is prepared to carry out the exercises that we will expose next.

To perform this warm-up,  you must jump open your legs and arms alternately for 30 seconds. That is, when jumping and opening your legs, put your outstretched arms above your head. When you jump again and put your feet together, bring your arms back to your waist.

4. Abdominal crunch

After the push-ups, to work the abdominals. For this exercise, lie on a flat surface. You can use a mat to not be on the cold floor and that damages your back.

• During 30 seconds, it rises trunk doing the force with the abdomen.
• The arms will accompany the body to the front; when we go down it is important that they rise above our head.
• If you want to perform this exercise more difficult, when you are up, with the abdominals in tension, raise your arms to the ceiling.
• Finally, lower them to shoulder height and stretch the trunk again.

5. Step on chair

For this exercise, you will need a chair or bench of normal height; Check that it is firm to avoid injuries and accidents.

• To perform this exercise, for 30 seconds, climb in the chair to support both legs and then reduce it .
• Repeat the movement.
• Try to do it without stopping until the end of time.

6. Squats

To perform traditional squats, care must be taken that the knees do not exceed the tip of the feet . If they are done wrong, they can cause pain in the knees.

• For 30 seconds, with your arms facing forward, sit on an imaginary chair and then return to the starting position.
• Try to lower as much as possible, to break the parallel between the thighs and the floor.
• With practice, you will get almost to the ground.

7. Triceps on chair

In this case, it is time to work the arms. This triceps work consists of the following steps:

• Stand with your back to the chair, rest your hands on the edge of the seat and stretch your legs .
• Flex your arms and lower your body towards the ground. Then, go up again.
• You can also flex your legs, or keep them fully stretched.
• Do as many repetitions as you can for 30 seconds.

8. Board

With the exercise of plank or iron, the abdominals are also exercised. As you can see, this 7-minute routine works the whole body. To make the iron, first stand face down, with your feet on tip and your forearms resting on the floor.

Keep your head aligned with the column and hold in this position for 30 seconds. Concentrate to keep your hips from going too low or too high.

9. Knee lifts

Do you remember the warming of the principle? In this case, you are going to do something similar; for 30 seconds, run without moving from the site, raising the knees as much as possible. To have a reference, think you have to touch the chest.

10. Front stride

To carry out this exercise, you must take a stride forward. First, take a big step and flex the leg; the one that stays behind has to touch the ground. Do this exercise under the same modality as the previous ones: everything possible in 30 seconds. To make it more complex, add weight by holding a dumbbell or do two repetitions with each foot.

11. Side iron

We have reached the end! This last of the exercises to perform at home consists of a plate on the right side and another on the left side. Each of them will last about 30 seconds.

To do it, stand on one of the sides, laterally, with the body fully stretched and the forearm supported. The upper arm may be facing the ceiling or resting on the body.

12. Flexion with rotation

In this case, the third exercise must be flexed, but with one more complication. For 30 seconds, do a full flex; Once you reach the top, rotate the body as much as possible. This must be kept straight; Meanwhile, the arm that is loose should be raised towards the ceiling.

As you can see, this 7-minute routine is very simple to perform, but above all complete. We advise you to put it into practice at least 3 days a week so you can start seeing results. Mind you, do not forget to warm up after doing this routine.

With time, and as long as you have a healthy diet, your body will be more toned and you will gain strength and endurance. In short, all are advantages.

Staying fit is essential to maintaining good health. So, aim and start to execute from this moment the best exercises to keep a beautiful hip.

The best exercises to keep a beautiful hip

1. Squat

With this exercise, you need to stand near a wall, in case you need help. Once ready, stand with your back straight, your feet slightly open, at the same distance as your shoulders, and your arms hanging to the sides of your body.

• The exercise consists of leaving the back straight while contracting the muscles of the abdominals.
• Extend the arms forward while your body goes down slowly until your hips are at the same height as the knees.
• Hold this position for a few seconds and then return to the starting position.
• Make three sets of 15 repetitions.

When you have mastered the exercise, increase until you get 20 repetitions. If you find it very difficult to keep your balance in the air, you can hold onto the wall while your hands rest on your thighs.

2. Variation of the squat

To do this squat variant, you need to first stand with your back straight so that injuries do not occur. The feet should be separated at the distance of the shoulders and the hands resting on your waist.

• The exercise consists of taking a step towards the front, first with the left leg, so that the bends at an angle of about 90 degrees .
• Go flexing the right knee at the same time, being careful not to touch the ground.
• Hold for a few seconds and return to the starting position.
• Now perform it with the opposite leg. From this exercise, you must perform 3 sets of 8 repetitions, four times with each leg.

3. Leg towards the sides

To perform this exercise you must stand, keeping your back straight. The feet should meet the width of the shoulders, while you cross your arms over your chest.

• The exercise has to do with a person raising the right leg as high as possible towards the side, while, at the same moment, you make deployment of the arms so that you can keep yourself in balance.
• You must stay in this position for a few seconds and then return to the starting position.
• You must perform the exercise with both legs.
• Perform three sets of eight repetitions, four with each leg.
• Once you master the exercise, increase to 12 repetitions per leg. The results will fascinate you.

4. The tilt of the body

For this exercise, you should stand upright, with your back always straight and your feet at the same distance as your shoulders.

• The exercise consists of leaning down, taking care to maintain your posture . The feet should be kept in the same position. You should feel a slight curve in your back, while keeping your head up.
• When leaning your torso should be parallel to the floor and at the same time, your legs should bend a little.
• Return to the starting position and perform 4 sets of 15 repetitions.

5. Squats jumping

In the starting position, you must stand, with your feet slightly open at the same distance from your shoulders. Your back should be straight.

• Then you have to do a squat, doing a great inhalation.
• Lower so that your glutes are parallel to the ground. If you are ready, you can download a little more.
• Now, as you exhale, make a strong jump upward, with the momentum of both feet.
• You must make the jump as loud and loud as you can. Your glutes will act as a spring.
• When you return to the floor and your feet are on the floor, breathe and perform the squat again. Make 4 sets of 12 repetitions each.
• Remember that you should not rest between one squat and another since it is a continuous exercise.

Now with your consistency, you will achieve that waist and firm and well-defined legs and buttocks you ever wanted.

From this article, we are going to see some exercises to eliminate the fat of the armpits quite simple and that you can do in your own home.

Some will need the use of dumbbells. If you do not have them you can replace them with sandbags or water bottles.

1. Side plate

This is the last exercise that we are going to carry out and consists of making iron, but lateral.

• To do this, we put aside, support the forearm on the floor and raise our hips.
• We must try that our body is in a straight line and that the hip does not go down. The other hand can be placed on the hip.
• We will try to hold in this position as much as possible. We will repeat 3 times and change sides.

2. Lizards

This type of exercise is similar to flexion, the only difference is that we support the knees and with our own weight we flex our arms and push ourselves up again.

However, in this exercise we will add two more variants, to make it more complicated.

• After doing it as we have described 10 or 12 times, we are going to stretch a leg.
• We will do the exercise and then we will support that leg and stretch the other leg.
• The final option, not suitable for beginners, is to stretch both legs and then yes, perform the full exercise as a normal flex. The lower we go, the better.
• In some cases, you have to try to play with your chest on the floor.

3. Lateral opening

The use of dumbbells is necessary to perform this kind of exercise.

In case of not having a bank inclined, we can perform it on an exercise ball.

• We stand on the bench leaning and let’s let our arms fall to the sides with the dumbbells.
• The use of our arm will not be fully stretched but will be fine flexed
• We return to the initial position. We will do 3 sets of 12 repetitions.

4. The bird

For this exercise, we will also use dumbbells.

• To do this we will stand up, with our legs slightly apart and a little leaning forward.
• With the arms somewhat flexed, we will raise the dumbbells on each side as if we wanted to fly. It is important that the strength is in the arms and that there is no tension in the cervical.
• This exercise can sometimes be done sitting on a bench, leaning slightly forward. However, it is much better to do it standing up.
• We will try to do 3 sets of between 10 and 12 repetitions.

5. Lateral dumbbell lift

The fourth of the exercises to eliminate underarm fat will also require dumbbells. This exercise can be done standing or sitting. The important thing is that we have space to open our arms to the sides.

With a dumbbell in each hand, we will raise the arms to the height of the shoulders. Only the arms should move. The shoulders should remain static and there should be no tension in the neck.

As it is an exercise that costs a bit, we can start doing between 7 and 10 repetitions for 3 sessions. As we go, we can try to get up to 12 repetitions.

The exercises to eliminate the fat of the mentioned armpits are very good to finish with the fat of this zone. However, it will also be necessary to combine these with cardiovascular exercises.

We must be aware that changes will not happen overnight. It takes time, perseverance and progressing little by little in each exercise, adding more repetitions, more weight …