One of the biggest mistakes we make as summer draws closer is panicking about losing weight fast and henceforth starting a rushed exercise and diet program, expecting to see miraculous results in 1 or 2 weeks. The ideal solution (and our recommendation) is finding a physical activity that you can perform year round, that you enjoy and one that pushes you to do more. This will allow you to dedicate more time to your training (not only a few weeks).
Here we suggest 10 exercises that you can do in your house that only take a few minutes, which will help you start on the road to feeling healthier and enjoying physical activities. These easy-to- do exercise routines tone your entire body and not isolated muscles.
Important: The amount of repetitions and sets suggested for the following exercises are just mere suggestions, if you find them too simple you can add more sets, repeats and the length of the workout but do this little by little.
- Squats: This is a basic and fundamental exercise but not recommended to perform if you have knee or back pain. This exercise will help to strengthen your legs and improve your posture. Feet should be apart, in square with your shoulders, with body weight on your feet, slowly bend knees with hips bending backwards and keeping your back straight, lowering until buttocks reach calves.
3 sets, repeating 15 times each one.
- Superman planks: This exercise works the center part of your body: lie on your mat with your face facing upwards with your weight over your back. Don’t support your legs, feet, head or shoulders on the mat. You can begin with your arms lying beside your body and your knees slightly flexed. Pull your body up and flex your knees towards your chest. Hold.
3 sets and hold for 15 seconds each set.
- Lunges: These are great for strengthening and sculpting your legs and core. Stand with your feet together and take a large step forward with one foot (about two feet), flexing the knees, until the back leg is near to the floor. Keep a neutral straight back.
Do 3 sets, repeating 6 times each leg.
- Reserve hollow hold or superman pose: Lie on your mat, face facing towards the mat. Have all the weight on your abdomen and have your legs, arms and head off the mat. Each time, try to stretch upwards and hold.
3 sets holding for 15 second each.
- Front plank: There are many types of planks. This one has your face facing down, your body weight on your feet and your lower arms. Elbows must be in a straight line with your shoulders. Keep body in a straight line from your legs to your neck. Tighten your torso and abdomen muscles, hold and then relax.
Do 3 sets, each one holding for 15 seconds.
- Classic sit-ups: Sitting on your mat, knees flexed with your feet sitting flat on the mat close your buttocks. Arms lying beside to your body, keeping a neutral back and neck straight pull forward with your abs, until hands pass your feet on the mat.
Do 3 sets of 15 repeats.
- Jumping Jacks: Standing on your mat, legs together and arms hanging beside the body. Jump by pushing your legs out to the side and your hands over your head, returning quickly to the original position.
Do 3 sets each one repeating 15 times.
- Push-ups: We must make sure we are in the correct position and avoid arching the back and keeping our body weight only on your arms and feet. Start in the plank position, arms and legs directly aligned with your shoulders, core area held firmly. Flex the arms and slowly begin to lower your body, until body is aligned with hips, then push back up. If you find this exercise too difficult, you can bend your knees hand support your body on your lower legs.
Do 3 sets each one, repeating 6 times.
- Knee bends: Holding on to a firm surface such as a table or chair, facing the form surface and supporting your hands on it. Flex and extend your body back, keeping a neutral straight back, bending your knees and extending your arms out.
Do 3 sets of 6 repetitions.
- Burpees: These are considered to be the best exercise for your whole body. Begin by lying flat on your mat, face facing downwards, weight on your abdomen and hips, jumping up with your arms as if to clap over your head. Repeat.
Do 3 sets of 10 repetitions.