Keeping fit is important, for health and for the spirit. But what if there is no time to go to the gym? In order not to give up your well-being, you can also keep fit at home. Here are 20 effective and fun exercises, to do even in the company of your child, chosen with the help of Biagio Panarella, Personal Trainer at City Energym. Get yourself a mat to put on the floor and start your home workout. (Before starting, we recommend a medical examination to accept the general state of health)
What do you need? Get yourself a mat to put on the floor, dress comfortably and start your home workout. It is always advisable, before starting, to make a medical examination to accept the general state of health.
A swollen belly and an enlarged waistline are problems that affect women and men alike. And if fasting or endless sessions in the gym are impossible remedies to adopt …
1. Bridge
Lie on your back with your legs bent, raising your pelvis and contracting your buttocks. Put your hands as close to your ankles as possible. You will feel pressure in the pelvis and in the buttock area: hold the bridge for 10 seconds and repeat at least 4 times. In subsequent training sessions, gradually increase the holding time.
2. Tone the triceps
Using the edge of a sturdy chair or a high step, place your hands towards you on the base of the chair or step and with your knees create a 90 ° angle in front of you. At this point, extend your arms until you lift yourself up and then lower yourself to form a right angle. Straighten and lift up again and repeat the exercise.
3. Plank
This is a very effective exercise: start on the ground, contract your abs and support your weight on your elbows and on your toes for about 20 seconds, keeping your back completely straight and not lifting your butt. Increase the holding time gradually day by day.
4. Scissor kicks
Rest your shoulders on the floor and use your hands to support yourself in the lower back. Raise your legs in the air about 20 centimeters and move them up and down alternately. Move them for 20 seconds, then rest 10. Repeat the exercise 4 times.
5. Bicycle
Lie on your back, keep your shoulders close to the mat placed on the floor, flex your legs at 45 ° and “pedal”, just as if you were on a bicycle!
6. Twists
Great exercise for the abdomen and pelvis: open your legs slightly and turn the trunk from the belt as far as possible to the left and then to the right.
Do 20 twists with your hands above your hips, then vary by doing 20 with your arms crossed and another 20 with your hands on the nape of your neck.
7. Scissor
To work the inner and outer thighs, supine and back on the ground, open and close the scissor legs, repeating at least 15 times for 3 series.
8. Squat with the ball
Place a soft gym ball behind your back, between you and the wall, just above the waistline. Place your feet slightly apart, in line with your hips. slowly lower yourself, using the ball as a support, and pause at the lowest point. Then go up slowly. Perform 2 sets of 10 repetitions.
9. Bycicle Crunch
A variant of the bicycle to insist more on the abdominals: supine, legs raised, hands at the height of the temples while keeping the elbows open. Extend one leg almost completely and keep it suspended, flex the contralateral knee and bring it towards the chest, at the same time approaching the elbow of the opposite side. Repeat on both sides, doing 3 sets of 20 repetitions (10 per side).
10. Steps
Simple activity, but with excellent results on the buttocks and upper thigh: wear comfortable shoes and go up and down a flight of stairs for 3-4 minutes, possibly even hopping. In the absence of stairs, you can use a horizontal support surface, such as a step, positioned in a spacious environment.
11. Weights with newborn
Real gymnastics with newborns: to tone arms, shoulders and pectorals, bend your legs slightly and hold the baby in your hands, with your arms bent. Lift the baby slowly, until the arms are extended. Then bring it back down until your elbows are resting on your chest. Do 20 lifts for each training session, obviously with the utmost attention!
12. Rope
There is nothing better than jumping rope to improve the waistline! Try doing 6 minutes of skipping every day, with a small break every 2 minutes. In the second week, switch to 10 minutes of training, with breaks every 2-3 minutes.
In the third week increase to 15 minutes, resting every 5.
13. Reverse Crunch
Lie down on the ground, placing a mat under your back: lift both legs off the ground, keeping them bent, and push them until part of the pelvis is lifted with the knees at the height of the abdomen. You can help yourself by keeping your hands at a fixed point. To increase the difficulty you can put a ball between the two knees.
14. Buttocks with weight …. or with newborn
To firm the buttocks, you can lie down on the floor with a weight or with your child resting on your torso, with your feet on the ground, your legs bent and your knees slightly apart. Lift your pelvis up and contract your buttocks, then lower them and rest your back on the ground again. Repeat 10 times. Useful for you, fun for the child!
15. Jumping Jack
Start from a standing position with feet together and arms extended along the body. Then jump by spreading your legs and, at the same time, bringing your arms out. Then return to the starting position with another leap.
16. Lunges
Stand, legs together, toes pointing forward and hands on hips. Keep your torso and back still, take a large forward step with your right leg and bend it to 45 °. At the same time flex the left fennel, almost touching the ground. From there lift the heel off the ground and return to the starting position. Repeat 10 times and then switch to the other leg.
17. Rear leaps
To firm up your buttocks, position yourself on all fours on a mat: raise one leg bent at the top, until you feel the muscle contraction. Repeat 10 times and then switch legs.
18. Squats
Bend your knees while keeping your back straight, make slow but deep movements. If you have a toddler, keep them in the sling and do leg pushups to tone the buttocks and thighs.
19. Team
Lying on your back, bring your legs into the team position: contract both your lower abs and your thighs.
Lower slowly and repeat 10 times, at least for 2 sets.
20. Abs
Classic but effective: you can do abdominals by lying with your back on the ground, without leaving any space between your back and the floor. Raise your legs, slightly bent. Hands behind your neck, lift your torso about 6 to 8 inches off the ground.
