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A slim body, excellent health, self-confidence, those factors that attract modern women,.
Unfortunately, the pace of city life does not always have a beneficial effect on our form.
There is a lot to do at work and at home, but there is little time left for you, that´s why we present you the 10-week no-gym workout plan.
Recently, more and more people are interested in the possibility of practicing sports at home, so the search on the Internet “beginner fitness at home” is especially relevant.
Fortunately, with the help of women, the Internet arrives, which gives us the opportunity to read different articles and find the most effective exercises.
Today I’m going to show you a simple training that can help create the new body in 10 weeks. All you need is the desire to change and some free time.
1.- Squats:
– Stand with your feet separated at the hips. Your toes should point forward or only slightly outward.
– Cross your arms in front of your body, place your hands behind your head (the prisoner’s squat) or on the sides of your head.
– Keep your weight on your heels and bend your knees while lowering your hips towards the floor as if you were sitting on a chair.
– Keep your back straight at all times.
– Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not allow your knees to extend beyond the level of your toes.
– Return to the starting position by pushing down through the heels and extending the hips forward until you are straight. Repeat.
2.- Push-ups:
– Stand on four legs on a mat.
– Place your hands in front of you and shoulder width apart.
– Now take your hands to the center until the tips of the index fingers and the tips of your thumbs touch.
This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
– With the fingers forward, raise the knees so that the body forms a straight line and only the hands and feet touch the ground.
– Keep your pelvis straight and abs engaged and aim to keep your back straight throughout the movement.
– Bend the elbows and lower the body towards the floor, with the objective of touching the chest with the upper part of the hands. Pause briefly
– Return to the starting position by extending the elbows and lifting your body off the floor again.
3.- Jumping Jacks:
– Stand with your feet together, arms fully extended with your hands at your sides.
This is the starting position.
– Bend the knees slightly, then straighten and push through the tips of the feet while stretching the knees to jump extending the legs more than the width of the hips.
– In doing so, raise both arms up and up in a gentle arc until your hands are above your head.
– When you return to the ground, join the feet and the hands return to the sides with the arms completely extended. – Continue without pause for the amount of time or repetitions desired.
4.- Crunches:
– Lie on your back with your feet flat on the floor, with your knees bent at 90 degrees.
Alternatively, you can place your feet on a bench a few inches with your toes inward and touching.
– Place your hands lightly on either side of your head.
– Keep the elbows inside so they are parallel to your body.
– Push your back down against the floor to isolate your abdominal muscles.
– Gently fold the shoulders forward and upwards from the floor.
– Continue pressing down on the floor with your lower back.
– Lift your shoulders around four to six inches only.
– Hold and tighten your abdominal muscles on your own.
– Return to the starting position with a smooth movement.
5.- Lunges:
– Stand up with a tight core and flat back. Extend your arms at chest level in front of you.
– Move forward with one leg.
The front thigh should be parallel to the floor. Drop the back knee.
– Turn the torso toward the leg that came out while keeping the arms extended.
Push back to the starting position.
6.- Sit Ups:
– Lie on your back. Take your knees to a
Shins must be parallel to the floor.
Place your hands behind your head and lift your shoulders off the floor.
– Exhale and contract your abs.
Bring the head towards the knees while moving the knees toward the chest.
7.- But Kicks:
– Lie on your back. Take your knees to a
Shins must be parallel to the floor.
Place your hands behind your head and lift your shoulders off the floor.
– Exhale and contract your abs.
8.- Plank:
– Put yourself face down on the floor supporting the upper part of your body on your forearms.
Your elbows should bend to 90 degrees.
– Extend the legs backwards, resting them on the toes and the balls of the feet.
– Keep your body in a straight line by squeezing the abdominal and oblique muscles.
– Wait as long as possible.
READ MORE: Top 3 Super Butt Workouts for Bigger and Rounder Buttocks.
Stay motivated and you can achieve your goals.
If you’re struggling with your motivation, take a look at one of our many articles for inspiration.
This article is for informational purposes only and is not intended to provide medical advice.
