Strengthen Your Body with Fitness At Home

Flat belly, slim legs, tight chest, muscular buttocks… a few exercises to find a harmonious, fit body! This exercise program can be done at home, in an apartment or in a hotel room while traveling. So, there is no time limits and there is no good reason not to do this.


Exercise 1: Spinal winding

Worked Muscles: Movements limited to the lower part of the abdomen.

Starting position: Lie on your back, legs bent to your chest, arms on the floor.

Performing exercises: When exhaling, remove the pelvis and roll up the lower back (only part of the spine) bend the legs and attach them to the chest. Return to the starting position and take a breath without placing your feet on the floor so as not to bend your back

Do 6 sets of 20 reps and more if you have good results. If you’re starting out, take a 10 second break between each series.

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Exercise 2: Tilt and Flex Rotation

Worked muscles: large and small oblique lines.

Starting position: Lie on your back and bend your legs to your chest to maintain the angle between your thighs and calves. The lumbar spine is attached to the bottom. The right hand is bent behind the head and the left arm extends to the floor with the shoulders.


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Exercise performance: When exhaling, your right elbow touches your left knee. The waist is attached to the floor. Change the side.

Do 4 sets of 20 reps on each side. Another possibility: perform the same exercise, but bend your legs and keep your feet on the floor.


Exercise 3: Flexion-Elongation Exercise

Working muscles: quadriceps,glutes, adductors, hamstrings.

Starting position: stand, feet parallel, hip-width, arms stretched along the body, looking straight ahead.

Exercise performance: Round the back, without controlling the descent, inhale until the hip is at the level of the knee, raise the arm forward and bend the leg. When the femur is level, exhale upward and contract the glutes to the starting position.

Tip: In this motion, the back is slightly tilted, but flat. Push your hips back as if you want to sit down. It is important to bring your thighs horizontally in order to properly feel the workings of your glutes, thighs and legs.

4 sets of 20 repetitions. Take a brief break between each series.

Exercise 4: Leaning against a wall and fixing it

This exercise allows you to work out the strength of your upper thighs intensely.

Starting position: Place your back well against the wall, bend your legs at a right angle and your arms contract well along your body.

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Exercise Execution: hold the blowing start position for 30-40 seconds.

Repeat this exercise 6 times and take a 20 second break between each exercise. Depending on the possibility, little by little, keep your posture longer until you feel like burning your thighs.


Exercise 5: Leg extension

Worked muscles: large glutes.

Starting position: arms stretched or bent to support the elbows on all four feet, the back is not arched or the back is not relaxed. The head is in the extension of the spine, and the gaze is directed to the floor.

Exercise execution: Exhale, raise your outstretched legs, bend your feet, not higher than your hips, tighten your glutes. Take a breath and lower your legs slightly (always nervous) without touching the floor and holding your hands off. If you have an advanced level, use a rest or rubber band around your ankles to increase strength.

Depending on your abilities, hold 5 sets of 10 to 15 reps on each leg, about 15 seconds at the end of each series.


Fitness at home


Always take an experts advise any type of treatment.

This views expressed in the article should not be considered as a substitute for a physicians advice. Please consult your treating physician for more details.