Exercising is very important. Boost your mood and strengthen your body. It is the ultimate form of self-care. If you’re short on time or can’t make it to the gym, don’t worry! There are many exercises you can do, including these 10 exercises to tone your entire body.
Mix and match these 10 exercises to create a full-body circuit workout. She starts by doing 10 repetitions of each exercise for a total of three rounds. If you still feel good, add another round (or two).
1. Lunges
First, you should stand with your feet shoulder-width apart and your hands on your hips.
Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
Finally, take your body back (starting position).
hen do the same with the other leg.
Do 10 repetitions with each leg.
2. Push-ups
Start on all fours with your hands on the ground, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Squeeze your abs to the max and keep them tight.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 10 repetitions.
3. Windmill Stretch
Stand tall with your feet shoulder-width apart and your arms out to the sides at shoulder-width apart. From this starting position, keep your legs as straight as possible and lean forward from the hips with a straight back.
As you lean forward, lower your right arm and cross it to reach your left foot. As you do this, raise your left arm up and turn your head to face your left hand.
Return to a standing position with your arms up and out to your sides and repeat the stretch with your left arm extended down and across and your right arm extended up.
Do 10 repetitions.
4. Squats
Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front to help maintain balance.
She starts by sitting you down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
Do 10 repetitions.
5. Dumbbell Row
Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from your hips up.
keep your spine neutral and don’t round your lower back. The hands should be straight under the shoulders.
Now bend your elbows back as you raise your arms out to the sides of your chest (shoulder blades should be pulling towards each other).
Slowly lower the weights in a controlled movement and feel the tension in your triceps.
Repeat 10 times.
6. Jumping Jacks
Stand with your feet together and your hands by your sides.
In one movement, jump your feet to the side and raise your arms above your head.
Immediately reverse that movement by jumping back to the starting position.
Do 10 repetitions.
7. Swimming Pilates
You have to lie on your stomach with your legs straight and together.
Stretch your arms straight above your head.
Next, contract your abs, and try to support yourself only with your abdominal area.
At the same time raise your right arm and left leg, while lowering your left arm and right leg.
Then do the opposite; Raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition.
Do 10 repetitions.
8. Abs
First you have to lie down on the ground. Next, keep your hands by your ears instead of behind your head to prevent neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the floor with your face toward the ceiling, then exhale as you come as high as you can.
Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You must repeat it 10 times.
9. Leg raises
Lie down on the floor with both legs vertical as if you were against a wall.
Place your arms outstretched on the floor and put your hands under your buttocks.
Now slowly lower your right leg and bring it as close as you can to the ground, but without touching it. Then slowly raise it back to the starting position.
Do the same with the left leg. This is one rep.
Do 10 reps.
10. Butterfly Stretch
Sit on the floor and bring your feet together on the soles of your feet.
Support yourself with your hands on your ankles.
From that position try to bring your knees as low as you can and then come up. You will simulate the fluttering of a butterfly.
Do this stretch for 1 minute.
It is important to practice self-care in many ways. Exercise is crucial to your physical health and general well-being.
Do this exercise routine two or three times throughout the week. Enjoy a healthy life and start exercising today.
