3 Simple Exercises To Start Off 2017 On A Fitter Note - Cosmopolitan Sri Lanka
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3 Simple Exercises To Start Off 2017 On A Fitter Note

Take it one step at a time.

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With the New Year nearly upon us and your resolutions include getting a toned body, it’s hard to find the correct routine to kick-start yourself into achieving your goal. So we’ve put together 3 easy moves that you can begin with in the comfort of your home.

1. Plank

Good for: Abs, arms, back, thighs

Benefits: Improves balance and posture, reduces back ache, gives a toned belly, enhances flexibility.

Lie flat on your stomach and then prop yourself up on your elbows, forearms and toes (as seen in the image). Keep your back perfectly straight without lowering your waist or your butt. Your entire body should be in one line from head to toe. Now stay in this position for as long as you can. Take a rest and repeat. You can alternate by adding push-ups or doing the side plank.

2. Jumping Jacks

Good for: Calves, hips, abs, shoulders, arms

Benefits: Effective for joints, improves oxygen levels and blood circulation, strengthens core muscles, increase metabolism and energy levels.

 

Last 50 of 200 jumping jacks!!!! #jumpingjacks #killercardio #trainlikeabeast #noweakness #burningcalories #nike

A video posted by Brent (@mrbrentgqfit) on

Stand up straight with arms to the sides and tuck in your stomach. In one motion, jump up and spread your legs while raising your arms over your head to clap both hands. Jump again to bring your legs back together and arms by your sides. Repeat this movement several times without a break for at least one minute.

3. Squats

Good for: Arms, back, shoulders, butt, thighs, calves

Benefits: Good for circulation and digestion, builds muscles, burns fat.

 

The KING of EXERCISES (abajo en español) BASIC SQUAT – do it correctly! – Raise and open your chest. – Maintain your head straight looking forward; don’t look up or down. – Strong core and tight abs for balance and correct back posture – Foot position: a width that allows you to lower down to 90° properly without losing your balance. More or less shoulder width. – When you descend, make sure your gluteus goes back as if you were trying to sit on a far away chair. Your back will curve slightly. – try to maintain your knees stable and control that they don’t go too much forward (they shouldn’t pass your tip toes on general terms) -FOCUS your weight on your heels. Now let’s get that booty in shape! #strongbooty SENTADILLA – cuida tu técnica – Mantén el pecho alto y orgulloso – Tu mirada debe permanecer al frente, ni abajo ni arriba. – Aprieta el abdomen y mantén el core fuerte y estable para una correcta postura y protección de la lumbar. – Anchura de pies: aquella que te permita descender a 90° sin perder el equilibrio. Aprox. Anchura de hombros (esto es variable). – Al descender imagina que tienes una silla detrás y que está lejos. Intenta alcanzarla con el glúteo. La espalda se arqueará ligeramente. – Procura que tus rodillas no sobrepasen la puntera de tus pies (si tienes que abrir un pelín más las piernas, recolócate) – Focaliza el trabajo y lleva el peso a los talones de tu cuerpo. A todos nos gusta tener el #culoduro XD #fitnessjourney #fitgirl #workout #strongbody #stronggirl #strongwomen #exercise #squat #squats #squatexercises #sentadillas #piernas #fitness #sentadilla #vidaactivaysaludable #activelifestyle #actividadfisica #ejerciciofisico #entrenamientofuncional #entrenamiento #entrenar #trainlegs #entrenadorapersonal #entrenadorpersonal #entrenamientodepiernas #legday #legworkout

A photo posted by Marina Durán Parejo (@marinaujourdhui) on

Stand up as tall as possible with your feet spread slightly wider than your shoulder-width. Hold out your arms straight in front of you at shoulder level, so they are parallel to the floor. Keeping your back upright, lower your body (as if you are going to sit on a chair) by pushing your hips back and bending your knees. Ensure your knees don’t extend past your toes. Pause for a few seconds and return to the position you started with. Repeat this at least 15 – 20 times.

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