Photo by fizkes from shutterstock.com

1. Squats

This exercise will target your whole body: your calves, your quads, hamstrings, butt muscles, your core and even your upper body – if you lift your arms up.

Sit up and stand with your feet a little bit wider than hip-width apart. Lift your arms up, engage your core, bend your knees and lower down as far as you can with your chest lifted. Press through your heels up and that’s a rep.

If you want to feel a little extra, you can lift your heels when you get back up or you can even explode up, jumping when you get up.

Inhale when you’re lowering down and exhale when you’re going back up. Perform 3 sets of 15 repetitions.

2. Lunges

We are not done with the exercises that are focused mainly on your lower body. Not yet, because we are going to start lunging. Stand up tall, engage your core and step forward with one foot. Your legs should be in a 90-degree angle.

Make sure that you front knee doesn’t go beyond your toes, because you don’t want to risk getting an injury, while your rear knee is parallel to the ground.

Lift up and squeeze your butt when you get up, because who doesn’t want to be a cutie with a booty, am I right?

Perform 10 reps on each side, 3 sets in total. This exercise will work all of your lower body, so keep lunging.

Pro tip: If you have some dumbbells at home, you can grab them and perform these exercises with them. This way, you’ll create more resistance and also, strength training burns more calories and will shape your muscles.

3. Plank 

This is a must do, in order to have a strong core and strong, sleek arms.

Lay on the floor with your hands directly under your shoulders, but a little bit wider than shoulder width. If you want something that is more challenging, you can plant your elbows under your shoulders.

Each variation you choose, keep your core engaged and raise yourself upwards, but only until your body is in a straight line. Hold this position for 30 seconds and repeat this 3 times.

If you want to work your legs and buttocks while you’re holding a plank, squeeze your butt and your quads. You’ll be shaking at the end.

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