10 Simple Exercises for a Toned Body
After a long and hard day at work or school, most of us don’t have the energy to go to the gym. But who said you have to go to the gym in order to look good and stay fit? Summer is almost here and everyone wants to look good in order to look good in a swimming suit. These extremely simple workouts will help you burn excess carbs, improve your silhouette and get rid of the unwanted fat.
We all know what a squat is, but we probably don’t know how to do a correct one. Doing a correct squat is 80% of the exercise. In order to execute a correct squat you should spread your feet shoulder width apart, hold your arms straight forward, parallel to the floor and crouch while keeping your lower back arched. When you do the exercise try to flex your abs and push back. Repeat the exercise 10 times, pause every time, and repeat three times.
Stretching for the shoulders and arms
Because we spend a lot of time in front of the computer, we usually get back and shoulder pains. This simple workout will help you obtain a better posture. Stretch on the floor, with the arms up, hold your feet in a straight line. Move your arms up, stretch the legs and pull yourself up. Try to touch your feet. Stand tall for five seconds and repeat the exercise.
Stretching for the back and the legs
If you want to prevent back pains you should definitely try this workout. Sit on the floor with the legs stretched out. Bend your left knee and put it on the opposite leg. Move your back down, but keep it in a straight position as you do it, and hug your leg with your arms. Pause in this position for 20 seconds, then repeat.
This is one of the most popular exercises, not only does it tone the abdomen, but it also helps the back. The easiest way to do a crunch is by lying down on the floor, with the knees bent and hip-width apart. Put your hands behind the head and pull yourself up with the help of the abdominal muscles. Pull as hard as you can from the abs, but don’t overdo it. In time you will be able to curl easier. Repeat 45 times, with pauses between series. If you are advanced, you can alternate with the legs.
Lie down with the back parallel to the floor, with the knees flexed and the ankles together. Raise your chest from the floor and support your weight on the elbows or hands. Flex the muscles on your butt and try to raise your legs from the floor. Pause in this position for 5 seconds then repeat.
Start from the squat position with the right knee bent and the left one on the floor. Put your hands on the floor, parallel to the knees, and hold them straight. Kick backward with your bent knee, pause for 3 seconds and repeat 30 times. Change the leg and start over.
Raise your legs
Another classic exercise which focuses on the inferior muscles requires the use of your legs. Lie down with the knees perfectly straight. Slowly, with control, raise both your feet from the floor in a vertical position. Hold this position for 2 seconds, then lower your feet slowly. Depending on how prepared you are, you can hold the position for five seconds. Repeat 30 times, with pauses if necessary.
This exercise is a bit difficult, but it is very effective, especially if you want to tone your butt. Put your hands on your waist, flex the feet, and then step forward with the left leg. Flex the knee and slowly go down, while keeping the back straight. Alternate legs and repeat 15 times.
If you want to get the perfect waist, this exercise is the best solution. Lie down on the floor, on one side ( left or right ). Hold your arms straight, and make a line with the feet. Bend the elbow opposite to the floor and place the hand on the floor. Simultaneously raise both legs from the floor, while keeping them in a straight line and lower them slowly. Repeat 20 times and change sides.
Roll like a ball
It my look dangerous, but it is actually one of the best exercises for the back and abdomen. Sit on the floor, and curl yourself up in a ball position. Hug your knees, drop your chin for protection, lift up your toes and balance yourself. Once you feel ready start to roll on your upper back with your muscles flexed. Repeat 20 times.
Remember, before any exercise you have to warm up for at least 5 minutes. By doing this you will improve your flexibility and coordination. One of the best ways to warm up is by executing simple and effective stretching exercises.