Summer is not far, but it is still realistic to lose weight. This will be the time when you wear light dresses and short skirts. You can even do these exercises without leaving your home.
That’s why I have found some powerful exercises that could be useful and effective for you, that target all parts of your body and take only 15 minutes a day.
1- Cat-cow stretch
The cat-cow stretch has both external and internal benefits for your body. It improves posture and stretches the core muscles while stimulating the organs in the abdomen.
Start on your hands and knees. Lift your sitting bones, bring your chest forward and lower your abdomen as you inhale. Relax your shoulders as you lift your head. As you exhale, bend your spine upward and draw in your pubic bone. Repeat the exercise 10 times.
This is a basic Pilates exercise that works the abdominals well and gives them the relief they crave. Lie on your back with your shoulders off the floor and your legs raised at a 45-degree angle. As you exhale, pull your arms forward toward your legs and lift your torso so that your body is in a V position. As you inhale, lower your body. For balance, imagine that you have a ball on your belly. Do 15 repetitions.
3- Push-ups + side plank
This is one of the best body shaping exercises – it works the triceps, shoulders, back, chest, abs and legs. Stand on your stomach and do one push-up. On the way out, turn your body to the right into a side plank with your arm reaching up. Hold for five seconds. Return to the bar. Then do one push-up and repeat the same action to the left. Perform 10 repetitions of these movements.
To strengthen and stretch your back muscles, do the following exercise. Lie on your stomach. Straighten and flex your arms and lift your upper body. Keep your hips on the floor. Start rocking so that your chest is pushed forward and your legs are lifted, and then vice versa – your legs are lowered to the floor and your chest is lifted off the floor. Hold this position for 15 seconds.
5- Reverse push-ups
Now let’s tighten those limp arms. This is a good exercise for the triceps and back muscles. Sit with knees bent and legs slightly apart. Place your hands slightly behind you, palms facing you. Straighten one leg and lift the thigh, keeping the weight of your body on your hands. Then swing that leg while bending your arms at the elbows. Then lower the leg and straighten the arms. Repeat 10 times on each side.
6- One-Leg Bridge
Lie on back with knees bent and hands on floor. Place your left foot on the floor and lift your right foot. As you inhale, lift your pelvis off the floor and push it up, then as you exhale, lower it down. Repeat 15 times, then switch legs.
7- Lying leg raises
Work the lower abdomen. Lie on your back with your lower back pressed against the floor and your legs straight. Place your hands behind your head and lift your body slightly off the floor, stretching your upper body toward the ceiling. As you inhale, raise your straight legs, and as you exhale, lower them to the floor. Try not to arch your back or pull your lower back away. Perform 20 repetitions.
This seemingly simple exercise works every muscle in your legs. Place your feet wide apart with your toes splayed. Squat deeply. Do short, pulsating squats with your hands at your waist. Repeat the exercise 20 times.
9- Plie with jumping
Start from the same position as in the previous exercise. After squatting, jump up. Pull your toes up and keep your back straight. Land gently on the floor. Do 20 of these jumps.