1. Stone legs
(Photo: depositphotos)
This is an extremely simple movement but bringing a comprehensive effect to most of your muscles such as your abs, thighs and lower back.
This exercise not only enhances the core muscles and reduces belly fat, but also can be considered as a good cardboard exercise because it increases your heart rate.
How to do it
- Start by lying on a rug, stretching your legs and holding them tightly.
- Tighten the abdominal muscles, lift your feet from the ground and start kicking your legs gently into the air.
- Do 2 times, 15 kicks each time.
Benefits of movements:
- Burn calories
- Good for the heart
- Improve your endurance
- Reduce belly fat
2. Abdominal abdomen
(Photo: Shutterstock)
This exercise helps burn body calories, while increasing your metabolic rate while maintaining and building muscles.
How to do it:
- Start by lying straight on your back and foot up a 90 degree angle.
- Place your hand on the ground.
- Fold your feet towards the chest and raise your hips
- Do 2 times, 15 times each time.
Benefit:
- Activate the main abdominal muscles
- Improve your posture
- Firm your lower abdominal muscles
3.
(Photo: Shutterstock)
How to do it:
- Start in a strict standing position
- backed up with one leg, coinciding with the front legs as shown
- Step back to the starting position, swing your feet backwards
- Back to the original position.
- Do 2 times, 15 times each time.
Benefit:
- Cardiovascular strengthening
- Improve physique
- Increase muscle flexibility
- Toned butt muscles
4. Mountain climbing
(Photo: Shutterstock)
How to do it:
- Start in the soil inhalation position
- Put your hands under your shoulders and expand your feet back.
- Cut the coccyx when doing this movement
- Your body must be on a straight line.
- Fold one knee and pull up in front of the chest, then straighten it back and switch sides.
- Do 2 times, 15 times each time.
Benefit:
- Exercise body muscles.
- Improve and expand the activity of muscle bundles.
- Burn calories.
5. Cycling
(Photo: depositphotos)
How to do it:
- Start with a position on the carpet and put your hands on the sides or after the head.
- Lift both legs out of the ground.
- Pull your right knee close to your chest until touching the elbow.
- Return to the original state and repeat the movement for the left leg
- Continue to do as if you are pedaling a bike.
- Do 2 times, 15 times each time.
Benefit:
- Toned the hip muscle.
- Activate the upper abdominal muscles.
- Tones your thighs.