If you want to tone your body and look spectacular this summer, there is no excuse. You must get up and start with this simple exercise routine that we propose that will allow you to move all the muscles of your body, toning from head to toe and making the most of your health and beauty.
The first thing we will do is a small warm-up of 5 to 10 minutes, with cardiovascular exercises (running, cycling, jumping rope, going up and down stairs, etc.). If you want to lose a few pounds, do a cardio routine for at least half an hour, four or five times a week.
Once the warm-up is finished, you can continue with the routine. For it, you’ll need a heavy chair or stability ball and a couple of different weight dumbbells. There are no precise measurements since everything will depend on your resistance. When you feel like you can’t finish the set without getting tired, it means you’ve already done enough sets. If you choose a weight that is too light, you will not be exercising at all.
Follow a routine twice a day
- The routine must be done twice a day and each exercise about 15 times. With the first the legs will be stretched.
- The first thing we must do is take the right foot back and bend the knee until it touches the ground. The left knee should remain in a straight line with the left heel and the back should remain straight.
- Then, we must raise the right knee and take it to the side, accompanying it with the movement of the body that will form a diagonal that goes from the head to the knee.
- Next we must extend the knee in a side kick. Finally, we must bring the knee back again and repeat again.
The triceps
- We will continue with triceps exercises. For this we will use the chair or the ball. If you use a chair, place some cushions to act as resistance. The exercise consists of placing the hands on the edge of the ball or the chair that is behind our back.
- The legs will be supported on the floor or on the cushions. We must inhale deeply, bend the elbows lowering the whole body towards the ground and extend them to go up.
- We will perform about 12 or 15 repetitions. Rest and repeat.
With legs
- To continue, we will slightly flex the right leg and take the left leg back by lifting it and placing it on the stability ball or on a low chair. The lighter dumbbell should be held in the right hand.
- The body should be leaned forward for balance and the hands (with the weights) should be dropped towards the floor. We will slightly bend the right knee, taking the weight towards the heel.
- We will stretch the arms to the sides, keeping the elbow at a 90 ° angle. The force must be performed with the muscles of the back and not with the shoulders. Then we will lower the weights and repeat with the other leg.
The position of the table
- Using a low chair or a small table for support, we will do the “plank position”. We will place the left hand on the edge of the table or chair, the body must be kept stretched, perpendicular to the ground, holding only on the tips of the feet, and with the right hand a light weight will be held. The gluts and abdominals must be contracted.
- The force will be carried out by bending and stretching the arm. In case of pain, instead of supporting the body only on the hand, the forearm can be supported on the chair.
On the floor
- Finally, we will lie on the floor, placing the legs slightly apart and with the heels resting on the floor. We will take two light weights. We will place the arms in a straight line to the sides of the body and we will raise them until they join them in the center, while we slowly raise the torso.
- Then we will gently lower arms, legs and torso and repeat. To make the exercise more complicated we can raise the legs a few centimeters.