It’s a fact that nowadays everyone has a very hectic life, and it is often very difficult to find the time to go to the gym. However, you should not despair, because there are a number of solutions for practicing sports activities at home . In this article, we show you some exercises that can help you transform your body in just 15 minutes.
All the exercises selected for you are easy to do at home! All you need is enough space and comfortable clothes. We’ll show you what you can do every day in less than 15 minutes. These exercises will transform your body in just one month.
1. Abdominal exercise: plank
Lie on the floor with your mouth down . Bend your elbows to a 90-degree angle, raise your body and contract your stomach. Get on your tiptoes and stabilize yourself. Maintain this posture for 30 seconds on the first day.
Add 5 seconds every day to this exercise , but do not exceed 2 minutes. Remember to keep your body parallel to the ground by contracting your stomach muscles.
2. Frontal plank
Get on your knees and place both hands on the floor in front of you . Raise your left hand so that it is parallel to the floor. Stretch your right leg, also parallel to the floor. Hold this posture for 3 seconds, then change arms and legs.
Do this exercise starting with sets of 20 . Add 5 per day until you reach 50. Don’t forget to breathe when you stretch your arm and leg!
3. Push up
Get into plank position . Place your hands under your shoulders. Push your body upwards by straightening your elbows. Then bend them and touch the floor with your torso.
Start with sets of 10 . Add between 2 and 5 exercises/flexions per set each day depending on your abilities. Remember to keep your shoulders and knees straight!
4. Squats
Now it’s time to stand up! Spread your feet shoulder-width apart, bend your knees until you are squatting and at the same time, raise your arms in front of you with your elbows bent. Stand up straight as you lower your arms.
Start with a set of 10. Add 5 to each workout until you reach 50. Keep your back straight and your shoulders down!
5. Hip elevation
Lie on your back. Bend your knees with your feet flat. Place your hands at the sides of your body with your palms facing down and touching the floor. Raise your stomach and back by breathing and contracting your glutes.
Hold the posture for 5 seconds, and slowly return to the initial position . Start with a set of 15 and add 5 each day until you have 50. If it’s too difficult at first, place your hands further away from your body.
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