A working day spent on a chair and a passive evening rest in front of gadget screens – the main components of a typical day of a modern person. However, a sedentary lifestyle in many cases affects not only the figure, but also the state of each body system. Therefore, experts recommend that everyone choose certain forms of physical activity and devote at least half an hour three times a week to them.
Realizing that the choice of training – It is not an easy and time-consuming task, estet-portal.com has selected for you a set of simple exercises for training the body at home, which will take 10 minutes and will allow you to see the result in a month.
- 7 exercises for a full body workout at home
- 10 Minute Body Workout Exercise Technique
- 7-Exercise Workout Plan for a month
7 exercises for a full body workout at home
The exercises described below are perfect for those who want to tone all the muscles of the body without signing up for a gym and without spending a lot of time.
If you have any health problems, when doing exercises, estet-portal.com recommends that you consult with your doctor, who will tell you about possible restrictions and contraindications.
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The complex consists of 7 simple exercises. Below we will consider in more detail:
- exercise technique;
- 4 week training plan.
If you have any health problems while performing exercises, estet-portal.com recommends that you consult with your doctor, who will tell you about possible restrictions and contraindications.
Exercise Technique of the 10 Minute Body Workout
Planck
Planck – This is a great exercise to tone the muscles of the buttocks, back and arms. The longer you can stay in the plank position, the better. Beginners can start with 15 seconds, gradually increasing the execution time. Main – correct technique:
- lie down on the floor with your stomach down;
- join your hands;
- place your elbows under your chest in line with your shoulders;
- leaning on your elbows and toes, lift your body;
- body should form a straight line.
Pushups
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Pushups – An ideal exercise to strengthen the muscles of the arms and chest. To perform push-ups you will need:
- lie down on the floor with your stomach down;
- hands placed under the chest shoulder-width apart;
- leaning on the palms, lift the body so that it is parallel to the floor;
- return to original position.
Not everyone is able to immediately perform classic push-ups. You can start with a light version: push-ups, resting your knees on the floor and crossing your legs at the ankles.
Squats
Properly performed squats – great exercise for the legs and buttocks. The squat technique is simple, but has its own nuances:
- feet should be a little more than shoulder width apart;
- when squatting, make sure that your knees do not extend beyond your toes;
- back should be straight;
- Hips should drop below knee level.
Medicine Ball Curl
To perform this core strengthening exercise, you will need a medicine ball:
- while standing, rest your back against the wall;
- bend your knees;
- turn your knees slightly outward;
- hold the medicine ball at chest level;
- slowly turn the body from side to side.
Leg and Arm Raises
This exercise allows you to strengthen the muscles of the thighs and buttocks. Execution:
- get on all fours;
- straighten one leg and take it back;
- simultaneously extend the arm directly opposite the leg in front of you;
- pause for 5 seconds;
- return to IP;
- repeat with another pair of limbs.
"Dead Bug"
Despite the creepy name, this exercise perfectly strengthens the muscular corset. It is executed as follows:
- lie on your back;
- raise your legs bent at the knees perpendicular to the floor;
- straighten your arms and place your palms on your knees;
- simultaneously lower your arm and corresponding leg almost to the floor;
- return to IP;
- repeat with another pair of limbs.
"Down-facing dog" with leg abduction
This exercise is based on the well-known asana "Downward Dog" will allow you to strengthen the muscles of the core, thighs and buttocks:
- stand in Downward-Facing Dog pose;
- lift one leg up as shown in the photo;
- lower your leg and bring it to your chest;
- return to IP;
- repeat with other leg.
Monthly 7-Exercise Workout Plan
First week – for 6 days do:
- bar – 2 minutes;
- push-ups – 1 minute;
- squats – 1 minute;
- leg and arm raises – 1 minute;
- "dead bug" – 1 minute;
- "downward-facing dog" with leg abduction – 1 minute;
- medball crunches – 1 minute;
- bar – 2 minutes.
Rest 10 seconds between exercises.
Second week – for 6 days do:
First Approach:
- bar – 3 minutes;
- "dead bug" – 3 minutes;
- "downward-facing dog" with leg abduction – 3 minutes.
Second Approach:
- medball crunches – 3 minutes;
- push-ups – 3 minutes;
- squats – 3 minutes;
- leg and arm raises – 3 minutes.
Rest 15 seconds between exercises.
Third week – repeat the plan of the first week.
Fourth week – repeat the plan for the second week.
By doing simple total body exercises, starting with 10 minutes a day, you can tone your body and prepare it for longer and more intense workouts!
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