Regular work of 3-4 times a week on strengthening the body muscles, will improve your posture, help prevent various sports injuries, reduce the risk of back pain and even help you burn more calories at rest (what you heard!).
In short, no matter what exercise you like to do – you should not give up on the following exercises.
By the way, the nice part of the story is that you do not really need a gym or a well-equipped studio. You can do them at home, in the office and anywhere you want. For maximum results of course it is important to also incorporate aerobic training like walking or swimming.
Squat: Works great on the buttocks and 4th main muscle
If a firm butt is your dream, the following exercise is just for you. Beyond the fact that the “squat” will help to shape the gluteus maximus muscle – which is the buttocks, it will also strengthen the thigh muscle – the main 4. These are two very important muscles that help us maintain good posture and also perform simple daily activities like walking and climbing stairs. The squat also significantly strengthens the stabilizing muscles that surround the knee, which in practice also helps prevent knee pain – assuming you do it properly of course.
What to do?
Stop feet standing with feet slightly wider than shoulder line.
Now look ahead and slowly bend your knees and move your buttocks towards the floor. It is important to keep the chest elevated and not cross with the knees the toes. Stay in this position for about a second to two and now go back upstairs by pushing your buttocks up.
It is recommended to perform 2-3 sets of 10-15 repetitions, with a rest of about a minute between sets.
Plank: One of the most effective exercises for strengthening the abdomen
This is a focused and effective exercise that works on the abdominal muscles length and width, which also works on other body parts such as the front thigh, chest muscles, shoulders and arms. It is not easy, but if you persevere, you will succeed.
What to do?
When standing six, place straight hands on the shoulder line, making sure the body is in the straight line and the pelvis in the body line. Gather your abdomen tightly and lift your body off the floor. Stay in position for a minute. If it’s hard for you, start in half a minute.
It is recommended to perform 2-3 sets, with a rest of about a minute between sets.
Push-ups: For strengthening the chest muscles and toning the triceps muscles
Contrary to popular belief, these are not “blanket” push-ups. When performing a push-up, the whole body actually rests on the arms, hence the name “push-ups”.
It is not common to combine the exercise during military training – it is a super successful exercise for strengthening the upper body (especially the arms and chest), and strengthening the core muscles.
What to do?
Standing six place your hands on the floor slightly wider than your shoulders. Now lift your knees off the floor (the pose is similar to a plank). Contract the abdominal muscles and bend the elbows slowly until they reach 90 degrees (try to reach with the chest as close as possible to the floor). Exhale the air while contracting the chest muscles and push the hands back to the starting position without straightening them to the end.
It is recommended to perform 1-2 sets of 10 reps, with a rest of about a minute between sets.
Standing hip removal: for shaping the hip and toning the buttocks
Hip removal is an excellent exercise that works on strengthening the thigh and buttocks. Because it requires balance, the abdominal muscles and back erectors are also activated along the way. If it is difficult for you, you can be supported by a chair.
What to do?
Standing, slowly lift the right leg to the side of the body upwards, and move it away from the other leg. Hold the leg in the air and return to the place (it is better not to place it on the floor but to continue to challenge the posture muscles and immediately continue with the exercise).
It is recommended to perform 1-2 sets of 10 reps per leg, with a rest of about a minute between sets.
- After performing the exercises it is important to perform gentle stretches to all parts of the body and drink water.
- It is important to consult a doctor before incorporating a new fitness program.
* The author is a certified fitness trainer from the Wingate Institute.