Choosing the perfect exercise routine can be difficult at times. However, many of us don’t understand that if you want it to work, it takes more than a day or a few days for the exercise program to be effective.
Due to the busy lifestyle most people lead today, exercising at home has become increasingly popular. That brings us to the idea that a lot of people need an exercise plan that is super effective, doesn’t take up a lot of time, and doesn’t require as much equipment.
Below you can see the exercises that make up this plan along with detailed explanations of each exercise.
Perform each exercise as directed, as many times as recommended, for the final results to be effective.
1. Knee to Elbow Plank (Spiderman Plank)
To perform this exercise, first you have to lie on the floor with your legs extended and then you have to support yourself with your toes while placing your hands under your shoulders and then you have to push yourself up to the plank position. Next, you have to keep your core tight and your back flat and bring your left knee towards your right elbow. Then pause and slowly return to starting point and repeat on the other side, continuing to alternate.
2. Swimming with Pilates
First of all, you need to lie on your stomach with your arms above your head and squeeze your abs. Next, you have to lift your lower legs and upper body off the ground with only your thighs and abs touching the ground. Next you have to extend your arms and legs. Then you have to move the right arm and the left leg together and the left arm and the right leg together and then alternate them from one side to the other for the desired amount of time.
3. Glute Bridge
This exercise is essential for the health of the elbows, since they help control the movement of the knees. This exercise is the foundation of strong knees, as weak or inactive knees can cause all kinds of problems. This exercise also works to strengthen the hamstrings and abs.
4. Iron dog-bird
Get into a plank position with your weight resting on your hands and toes, with your elbows directly under your shoulders. The body should form a straight line from the neck to the ankles. From that position, brace your core and lift your left leg and right hand off the ground. Then do the same but with the other leg and hand. That is a series. Repeat 10 series.
5. Side Plank
Begin this exercise in a side plank position, with your right shoulder over your elbow, your body should be lying down and resting on your feet (heels). Raise your right hip to form a straight line. Hold for a second and return to the starting position. Do this 10 times. Then turn around and do it on the left.
6. Jump Squat
Start with your shoulders wide apart and your legs wide apart. Keep your back straight as you lower your butt down as if you were sitting down. Hold for a few seconds and then come up to the starting position. You can do a set of 10 reps if a set of 20 reps is too much for you.
You have to start from a position where you are on all fours and then with your palms slightly wider than your shoulders and your feet have to be together. Next, keep in mind that your body should form a straight line from head to toe and then lower until your chest almost touches the ground. Then you have to keep your upper arms at a 45 angle to your torso and return to the starting position. Try to do 10 push-ups and then rest for 90 seconds.