3 Quick Training Exercises you Can Do at Home

Rich holiday tables, active socializing and celebrating with a glass of alcohol, reflect negatively on the figure. Flat tummy gets a rounder shape, and the muscles do not look so toned as before.

tips to exercise at home

Below are the steps for 3 quick exercise

Of course, as long as the festive celebrations last, we are missing the motivation to get into the gym, although we may promise ourselves on New Year that regular exercise will be commonplace. Well, the best way to put the end of the passive holidays and stay in shape is rapid training at home.

1. Lowering Triceps Down

Using your own weight, this exercise will tone the muscles of the shoulders, the back, and rear of the upper arm.

Instructions: Sit on the edge of a stable chair or of solid bed. Set your hands to your hips so that your fingers can hold the edge of the chair. Using your hands lift the hips and buttocks and bring it front of the chair. Bend your elbows and lower your buttocks down. Ideally, elbows should be at a right angle when you are in the lowest position. Using the muscles of the hands lift up.

Do 12 repetitions, ensuring the back to be as close to the chair. Then do 2 more sets with a one-minute break between them.

exercise triceps down

2. Elevation Of The Hips

This exercise helps to strengthen the muscles of the buttocks, hips, and thighs. With each raise, you will feel pressure in the muscle on the hips.

Instructions: Lie on the floor on your back and bend your knees at an angle of 90 °. Place the heels of a coffee table, a stable chair or bed. Toes should be directed towards the ceiling, and hands have to be stretched along the body. Tighten the muscles of the buttocks and lift your hips to make a “bridge”. Return to the first position.

Do 15 repetitions. Rest up a bit and make another set.

exercise elevation hips

3. Double Leg Lifting

This exercise you could do it while you are watching your favorite series or during commercials. Immediately you will feel strengthen on the muscles in the waist.

Instructions: Lie on your right side, so that your legs are in a straight line. Extend your right hand and lean the head. Start lifting both legs toward the ceiling while keeping the ankles clasped, and the toes directed forward. Slowly lower your legs to the floor. To end one set, repeat the exercise 12 times. Make total 3 sets with a one-minute break between them. Then lie on your left side and continue with 3 more batches.

exercise lifting leg

We do not need a lot of effort, nor much time to maintain our body. It takes less than 20 minutes for the following three exercises and you will be able to get through the holiday season without unwanted muscle relaxation and loss of attractive body shape.

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