Squeezing a workout into a work day is far from always possible. That is why more and more people, trying to keep fit and improve their health, choose exercises that can be performed at home. Today estet-portal.com will talk about cardio exercises that will also help strengthen the core muscles. Below are 5 great exercises to help strengthen both your heart and core.
Attention! Before doing any cardio exercise at home, check with your doctor to make sure you don't have a medical condition or injury that would prevent such exercise.
Cardio V for core, legs and arms
Execution: Sit on the floor with your legs stretched out in front of you and lift them up (at an angle of approximately 45 degrees). Stretch your arms forward. As a result, your body should form the letter V. Hold this position for 20-30 seconds, then, after resting for a couple of seconds, repeat again.
Important: the time during which you will be in this position is not so important at first – You can always increase the duration of this cardio exercise at home. Main – try not to move, taking a V-shaped position. It will be difficult, but the result is worth it.
Cardio Burpee
This exercise is rightfully considered one of the most effective (training the heart, core muscles, as well as the lower and upper body).
Execution: Stand up straight with your feet slightly wider than shoulder width apart. Place your hands on the floor in front of your body. Keep your back straight and bend your knees and hips. As soon as your hands touch the floor, "jump" feet in plank position (legs should be shoulder-width apart, and the body – form a straight line). For greater efficiency in the plank position, you can also wring out. From the plank position, immediately return your legs to the position they were in before (when you sat down). From this position, jump into the air. Repeat the exercise.
Climbing Cardio
When doing this cardio exercise at home, the muscles of the core, lower body are involved and, of course, the heart is strengthened.
Execution: Get into a plank position. Make sure your body forms a straight line. Now begin to alternately pull your knees to your chest. This must be done as quickly as possible.
Important: hands should be directly under the shoulders.
Cardio: high knees
Doing this cardio exercise at home, you provide an excellent load on the legs.
Execution: While standing, raise your knees as high and as fast as you can. When performing this exercise, balance the movements of the arms and legs (right leg – left arm and vice versa) – this will help maintain the rhythm and increase the intensity of the exercise.
Cardio: supported squats
The essence of this cardio exercise is that you will have to squat, leaning against the wall. This exercise mainly strengthens the lower body, but also engages the core.
Sit down and press your back against the wall. The feet should be directly below the knees. If your knees go beyond your feet, get ready for knee pain. If your feet stick out from under your knees, you won't get the leg benefit you need. The knees should be bent at an angle of 90 degrees. During squats, hands can be held above the head or at the sides, but not on the knees.
The above exercises – not all cardio exercises that you can perform at home. Stay tuned for updates estet-portal.com – and you will learn a lot of interesting and useful things!
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