Beautiful legs, a flat stomach and firm thighs are every woman’s dream. With this exercise, you can finally get the figure you’ve always wanted. Although it is often difficult to find time to exercise in these hectic times, these exercises will only take you a few minutes, so it shouldn’t be a big problem to cram them into your daily routine. If you work out daily for 4 weeks, you will learn a great workout program that will get you in shape fast!
Stand with your feet up to your pelvis width. Bend your knees and pull your buttocks back as if you were going to sit down. Chest is off, view is forward and knees should not extend past the toes on the feet. Knees also point forward, not toward the hips. Hold as low as possible for a few seconds and return to the starting position. This exercise strengthens almost all leg muscles, sciatica and lower back muscles. Repeat 12 times in 3 sets. You can gradually increase the number of reps as you set.
2. Lifting the side plate
Although this exercise may seem difficult at first, it is super effective. Strengthens the inner core, oblique muscles and outer thighs. Lie on the floor and rest your forearms on the mat. Feet are connected. Raise your pelvis so your body is in a straight line from head to toe. If your forearm position is uncomfortable, you can lean on your outstretched hand, which is lowered from your shoulder. Lift your leg as high as possible, hold for a few seconds and return to the starting position. Repeat 15 times on each side in 3 sets.
3. Plank with knee to elbow pull
Get the plank in position, body is in line and view is facing the floor. Pull the right knee toward the left elbow, step back, switch legs and pull the left knee toward the right elbow. Repeat 12 times on each side in 3 sets. This is a great exercise for strengthening the inner core.
Lie on the mat with your hands stretched above your head and your feet stretched on the floor. Slowly raise your arms and legs at the same time and bring them together to the letter V. Tighten your abdominal muscles. In this position, you can try to touch your toes. Hold for 2 seconds and return to the starting position. Repeat 12 times in 3 sets and pause for 30 seconds between each set. Remember to breathe regularly, as holding your breath can do you more harm than good. With each new day, try to hold your V position a little longer.
Gradually, this exercise will improve your balance and core stability and strengthen your lower back muscles.
- Lift your legs backwards
Place your palms and knees on the floor. Lift one leg back so that it is in line with your body. Hold this position for a few minutes, place your knee on the floor and repeat on each leg 15 times in 3 sets.
6. Lift legs back at a 90-degree angle
Take the same starting position as in the previous exercise. Again, we will lift one foot back, but this time the knee will be bent at a 90 degree angle. Also, make sure your thigh is parallel to the floor when the foot is raised. Put your foot back and repeat first on one leg, then the other 15 times in three sets.
7. Pelvic Lift
Lie on a mat with your legs bent and your feet resting on the floor. Your hands are resting on a mat next to your body. Raise your pelvis while you contract your muscles and your body is aligned with your knees and shoulders. Hold this position for a few seconds, then turn your pelvis over without touching the floor with your buttocks and repeat 15 times in 3 sets.
8. Cranks against the wall
Stand facing the wall, leaning against the wall with your palms and back away from the wall so that the wall and body are at an angle of about 30 degrees. Tighten your arm muscles and move away from the wall, just like when you are throwing. Then bend your elbows and return to the wall with your chest. Control your movement and repeat 15 times in 3 sets. To increase the load on the handles, move your feet away from the wall.
This complete exercise doesn’t take you long and focuses on the entire spectrum of muscles. As a result, your figure will soon be firmer and slimmer, even without the use of tools. And you don’t even need to spend a lot of money on a fitness center. If you persevere and train honestly every day, you can expect visible results within a month.
Some final tips
- Try to exercise in the morning, because at the end of the day, you might feel tired, which will prevent you from exercising. Also, exercising in the morning will help you feel better and start your body off for a new day.
- If you feel that you have improved, increase the number of repetitions for each exercise.
- Carry gym clothes with you every day. You never know when you might find a moment of rest and use it to exercise.
- You can combine exercises with other cardio exercises, such as running or swimming.