Without a doubt, with this busy life that we have, it is sometimes very difficult to juggle a fitness life and focus on long-term exercises, but we have prepared for you four exercises that you can merge and do at home in just 10 minutes a day. !
1/ Isometric squats
To perform this exercise, stand with your back against the wall, placing your feet about two feet in front of you. Note that your feet should be hip-width apart.
Always bend your knees and slide your back down the wall until your knees form an angle of about 90 degrees.
Your knee joints should always be above your ankle joints, so you may need to move your feet away from the wall to create the most appropriate alignment. Remember that your thighs should remain parallel.
Hold still for about 25-50 seconds and then stand up. Repeat for a total of three reps to perform completely.
A good trick to make this movement more difficult, alternate between lifting your left heel for a few seconds and then your right heel, this will help tone your glutes and legs better.
2/ Abdominal plank
Choose a good place where you can stretch the length of your whole body. It should be noted that using an exercise mat will provide enough cushioning to feel comfortable performing fully.
To begin, start in a plank position, still face down and your forearms and toes on the floor. Remember that your elbows are directly under your shoulders and your forearms are facing you. Also, your head should be relaxed and you should be looking at the floor.
Always engage your core muscles, pulling your belly button toward your spine. Posture: Keep your torso straight and stiff and your body straight from your ears to your toes, without slouching or even bending over.
Tip: Always make sure your shoulders are slouched, and not riding up towards your ears. Also, your heels should be on the balls of your feet. You can perform this exercise by holding this position for up to 15 seconds. Repeat four times!
3/ Star jumps
To start, start by standing with your legs straight and your arms along your body.
Now try jumping up and spreading your feet hip-width apart while bringing your arms above your head, almost touching.
Now jump again by lowering your arms and bringing your legs together. Repeat these runs, you can do this workout for 30 seconds, and at rest for a minute, repeat 3X!
4/ abdominal exercise
To do this workout, lie on your back with your knees bent and your feet flat on the floor, hip-width apart. To continue, now place your hands on your thighs, chest, or behind your ears.
Still very slowly, bend toward your knees until your shoulders are about 3 inches off the floor. Now hold the position for a few seconds and slowly lower the stroke. You can do 10 reps and rest for two minutes, repeat these runs 3 times.
If you have a little more time, you can do all these exercises at the same time, and spend an average of 45 minutes, alternating every other day! Good physical exercises!
