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Most resolutions concerning a healthy lifestyle, regular exercise and losing weight are made with the arrival of the New Year. However, if after a few months the demanding workouts stop being fun for you and your determination falls because of that, don’t despair. We bring you simple exercises that won’t take much of your time, but are very effective and you’ll achieve results much sooner with them. You can help yourself toward your dream figure with the following exercises, so go for it!
These exercises can get rid of excess kilos unbelievably quickly. They engage several muscles at once and are many times more effective than long and complicated sets. However, don’t forget to combine them with a healthy and balanced diet.
Plank
A great exercise that engages a number of muscles of the shoulders, chest, abdomen, glutes and legs.
First kneel on all fours. Place your hands on the floor so that your entire forearms are on the ground. Then stretch your legs so that you touch the floor only with your toes.
You should keep your abdominal muscles as tense as possible. The whole body should be in one line, so slightly lower your head as well. You shouldn’t form an arch but a straight plank.
You should hold this exercise for at least a minute. Repeat it several times, depending on your endurance.
30-60-90
A great exercise intended to strengthen the trunk muscles as well as the legs.
Lie on your back. Place your arms close to your body, alongside the torso. Bring your legs together and raise them stretched upwards so that they form a 30-degree angle with the floor. Tighten your abdominal muscles but do not bend at the waist. In this position hold for three breaths (inhales and exhales).
Now raise your legs (still together and straight) a bit higher so that they form a 60-degree angle with the floor. Similarly, hold for 3 deep breaths.
The next change is the same as in the previous steps. The legs are straightened, we lift them to a 90-degree angle and remain in the position for the duration of three inhales and exhales.
Repeat the same procedure in reverse, so your legs will gradually lower. Don’t forget to keep your abdominal muscles tense and not to bend at the waist.
Cobra
The position called Cobra is an excellent exercise that engages especially the gluteal muscles and the back of the thighs.
Lie on the mat face down. Then press your palms into the floor and lift your torso with your arms so that your arms are extended at the elbows. Try to bend as much as possible (like a bow).
With an inhale, tense your torso and try to pull your head upward. Stay in this position for 30 seconds. Then let your body lower together with your exhale.
Locust
With this exercise you’ll give your butt and hips a serious workout.
Lie on your stomach and lift your head so that you rest your chin on the ground. Place your hands on the floor alongside your body, place your palms on the ground and bring your fingers together, forming the letter V. Stretch out your entire legs and feet and tense them as much as possible.
Slowly inhale and lift the straightened legs upward one after the other. In the upper position, pause for a moment and then lower them again on the exhale.
Candlestick
A well-known exercise that almost everyone knows from their school days is a very good aid for tightening the abdominal muscles.
Lie on your back, bend your legs at the knees and try to pull them toward your chest.
When they are close to your chest, begin to slowly straighten them and pull them upward. At the same time lean on your arms, which you use to support your lower back, so the support point shifts more to the shoulders. Hold this position for 30 to 60 seconds.
