A set of exercises to tone all muscles at home

Daily exercise is known to be beneficial for good health. But today there is so much information that it is very difficult to choose what will really be useful. Therefore, especially for you, a selection of the most effective exercises that will help you keep yourself in good shape without visiting the gym or long workouts.

It is recommended to perform them at least twice a week, ideally daily. The first results will appear within 30 days. You will notice that your body has become stronger and more resilient. So here are the 10 best exercises.

Lunges

Balance imbalance is at the heart of many training routines. Lunges are the most effective of these exercises. They help improve coordination and also pump up the legs, especially the buttocks.

Execution algorithm:

1. Place your feet wide and lower your arms.
2. Take a step forward with your right leg and then bend it at the knee, keeping your thigh parallel to the ground.
3. Push off strongly with your right foot and take the starting position. Now do the same with your left foot.
4. Repeat the action 10 times. 3 approaches are recommended.

Cardio exercises for warming up and circuit training

Jumping Jacks

This is a great warm up exercise. You simultaneously jump with your feet apart and clap overhead, and then with a jump, collect your legs and lower your arms.

Jumping rope

Jumping rope perfectly warms up the body and, with sufficient intensity, burns more calories than calm running.

Running in place with high knees

Another good exercise for cardio warm-up. The exercise is performed very intensely - approximately 70% of the maximum possible pace.

Burpee

By performing burpees in a circuit training session, you will increase your endurance and strengthen your arms. You can read about the rules and features of the exercise here.

Jump Squat

This exercise works well on the front of the thigh (three heads of the quadriceps) and calf muscles.

Rock climber

This exercise works the core muscles well and develops endurance.

Alternating Legs in a Lunge

Perform the exercise carefully so as not to hit your knee on the floor.

Push ups

This is the simplest and most effective exercise for keeping the body in good shape, since almost all muscle groups are involved when performing it.

Execution algorithm:

1. Get into a plank position with your arms extended. Your back should be straight, your feet should be shoulder-width apart, with your toes touching the floor.
2. Bend your arms and slowly lower your body down. Your chest should touch the floor, but you shouldn't fall. The elbows are as close to the body as possible.
3. Slowly return to your previous position.
4. Now perform the maximum number of repetitions three times.

Squats

Strengthens the legs and hips, and also gives flexibility to the lower back. Because they work the largest muscles in the body, they also hit your body fat hard.

Execution algorithm:

1. Stand straight with your feet slightly wider than your shoulders. Hands down.
2. Keeping your chest level, bend your knees and try to lower yourself down as if you were sitting on a chair. In this case, the shoulders and head go forward, but the shins should be at an angle of 90 degrees to the floor.
3. You need to lower yourself until your thighs are parallel to the floor. Hold for a second and return to your previous position.
4. Complete 20 reps. Three approaches.

Bridge

Exercises for the muscles of the back, abdomen and buttocks.

Lying on your back, place your hands on the floor along your body. Bend your knees and place them on the floor so that your shins are vertical or almost vertical. Using your heels, shoulders and palms, lift your pelvis as high as possible, arching your lower back. Hold this position for 5 counts and lower yourself down. To increase the load, do not place your pelvis completely on the floor, but keep it suspended all the time.

For exercise – 20 times, for training – 3 sets of 15–20 times.

Standing press with dumbbells

Compound exercises that work multiple joints and muscles are ideal for those who spend a lot of time sitting. Choose dumbbells that you feel comfortable with. For starters, these can be the lightest weights at 0.5 kg. The load can be increased gradually, focusing on your feelings.

Execution algorithm:

1. Get into a comfortable stance. Take dumbbells.
2. Raise your arms up to your sides, bending them at the elbows. Extend your arms fully to the highest position. In this case, the head and neck should be motionless.
3. Complete 12 reps. Three approaches.

Lifting dumbbells

An excellent exercise to strengthen your back and shoulders.

1. Take dumbbells.
2. Lean forward a little. The spine should be at an angle of exactly 45 degrees to the floor, the neck should form a straight line with the back.
3. Bend your arms at the elbow joints and pull them up.
4. Repeat the action 10 times. Three approaches.

Can be performed with both hands at the same time or in turns.

Kapalbhati pranayama (cleansing breathing)

This diaphragmatic breathing technique stimulates energy and is best practiced initially with a certified teacher. Contraindications to this pranayama are pregnancy, high blood pressure, heart disease, and abdominal pain.

To begin, sit in a comfortable position with your back straight. Mentally draw a straight line from the crown to the tailbone. Place both sit bones on the floor, lift your chest up, and lower your shoulders back and down. Imagine that you are growing upward. And relax your jaw. Direct all your attention to your body. Find the point between your eyebrows and gently direct your attention there. One of the goals of pranayama is the transition from practice to meditation. Try to keep your attention at one point, where your eyes move, attention is directed there too. Relax your hands, place them palms up on your thighs, and take a few deep breaths to focus on the present moment.

Start with full, deep breathing. Take a deep breath in for 4 counts and exhale for 6 counts.

Repeat one more time, and finish by taking deep breaths a second at a time and long, powerful exhalations. Then just focus on your exhalations. Inhalation will occur on its own naturally. For the first time, 15 short breaths through the nose will be enough.

After the last exhalation, inhale deeply through your nose and exhale quickly. While holding your breath, perform jalandhara bandha (pressing the chin to the sternum), mula bandha (pulling up the perineum) and uddiyana bandha (pulling in the abdomen), in that order. Maintain breath retention and bandhas as much as possible. Before inhaling, relax mula bandha, uddiyana bandha, and then jalandhara bandha, in that order. With your head up, inhale slowly through your nose.

Keep your shoulders straight and soft. Maintain tension only in the abdominal cavity. If you feel comfortable, try another approach. Try to work up to 30 short exhalations. If you suddenly feel discomfort or dizziness, it means you are making too much effort when exhaling. Stop the practice, restore your breathing, and then continue breathing with less effort. Vigorous exhalations are very important, but don't overdo it, stop at 65-75 percent.

Standing leg raises

Great balance exercise. To perform it you need good balance and strong legs. To perform this you will need dumbbells.

Algorithm of actions:

1. Stand up straight, spread your legs slightly apart, and hold dumbbells in your hands.
2. Begin to slowly lean forward, understanding your right leg. The back and leg should be in one straight line, the pelvis should remain in place.
3. Once you reach maximum height, return to your previous position. Now repeat the same steps with your left leg.
4. Perform 10 times for each leg.

Home workout program

You will find a breakdown of the exercises under the program.

Monday

1. Joint warm-up . Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. Warming up (performed intensively):
   Jumping Jacks - 30 seconds;
3. running in place - 30 seconds;
4. jumping rope - 100 times.
5. Power block:
   classic push-ups - three sets of 10 times;
6. dumbbell press up - three sets of 15 times;
7. Bent-over dumbbell rows - three sets of 10 times on each arm;
8. squats - three sets of 20 times;
9. raising the pelvis on one leg - three sets of 10 times on each leg;
10. lifting the body on the press - three sets of 20 times;
11. boat - 3 sets of 10 times;
12. classic plank - hold for 30 seconds, three approaches.
13. Stretching . Perform all stretching exercises for 30 seconds.

Tuesday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   5 push-ups;
4. 10 press raises;
5. 15 squats.
6. Circuit training #2. This workout is performed for time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six laps. That is, you set the timer for 3 minutes and start.
   burpee;
7. rock climber;
8. squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
9. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. Warming up.
3. Power block:
   reverse push-ups - three sets of 10 times;
4. lunges - three sets of 10 times on each leg;
5. standing dumbbell swings - three sets of 10 times;
6. lifting the pelvis with support on a bench - three approaches of 10 times;
7. Bent-over dumbbell raises - three sets of 10 reps;
8. leg raises for abs - three sets of 20 times;
9. boat - three sets of 10 times;
10. classic plank → side plank to the right side → classic plank → side plank to the left side - hold each for 30 seconds.
11. Stretching.

Friday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   5 push-ups with wide arms;
4. 5 reverse push-ups;
5. 10 jump squats;
6. 30 seconds plank + 30 seconds rest.
7. Circuit training #2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
   burpee;
8. jumping rope;
9. rock climber;
10. Jumping Jacks;
11. alternating legs in a lunge.
12. Stretching.

Saturday and Sunday

Rest and recover. You can do yoga or stretch.

Frog

Few people like this exercise, but it makes the whole body work. In addition, it has a very beneficial effect on the cardiovascular system.

Execution algorithm:

1. Stand straight, arms down, legs not wide apart.
2. Clasp your hands in front of you and begin squatting. When your hands reach the floor, straighten your legs back into plank pose.
3. Do a push-up.
4. Return to a sitting position, stand up and jump.
5. Repeat this 10-14 times for three sets.

And a few more tips for replacing coffee with healthy energy-boosting habits:

• Stand on your head! Shirshasana effectively raises energy to the skies, after which you definitely won’t want to sleep. Even if you don’t know how to do it, believe me, just trying to stand on your head will skyrocket your mood. And if it works out, your self-esteem will skyrocket.
• Drink more water. Water balances our body and refreshes us. The need for caffeine automatically disappears. Water increases productivity and helps brain function.
• Focus on positive thoughts in the morning. Get up five minutes earlier than usual and, half asleep, think about the beautiful, the good. Make it a habit to say positive affirmations. One of my favorites: everything is fine in my world! Thank the morning for your health and that of your loved ones, and the day will go great.

• Jump! Is it hard to jump rope for 10 minutes a day? Test your neighbors' nervousness, jump! And if the homely and indignant neighbors ask why? Answer: “for training the cardiovascular system, jumping is simply necessary, improves blood circulation, improves mood, improves posture and burns calories.”
• Take a walk. Everyone knows the 10,000 steps a day rule. This is the daily minimum that our joints and cardiovascular system need. So, whatever the weather, try to spend less time on public transport and move more.
• Pump up your abs. This is a worthy replacement for coffee, and your tummy is beautiful and there are no remorse from eating croissants with coffee. Open any video on YouTube for no more than 20 minutes and study from it. You will see, in a week the first results will appear in the form of a toned tummy, and a good habit of pumping up your abs will be added. And in a month you will forget that you once had to suck in your stomach to take a photo.
• Meditate. Start with 5 minutes a day, instead of brewing coffee, sit in silence, tune in to a positive day. Generate the fulfillment of your desires, and contact the universe with your plans and requests. Wishes will begin to come true, and positive energy will increase.
• Cold and hot shower. A wonderful way to wake up and clean your feathers. After a contrast shower, the skin becomes soft and elastic, and the head becomes clear. This shower also improves immunity and reduces varicose veins.
• Self-massage. Yes, yes, you can massage yourself. My daily ritual is to massage my face, head and ears. Pay special attention to your earlobes and scalp. It’s not for nothing that the Chinese have devoted so many scientific articles to their ears.
• Keep your composure and enjoy life. Strive to know yourself and life.

Can you imagine how much energy we have inside us, and how much there is around us that inspires new habits, without dependence on caffeine;)

Lateral hip lift

An excellent exercise for pumping up the thighs. The main thing is to do it slowly, feeling how the body muscles work.

Algorithm of actions:

1. Lie on your right side, place your right hand under your shoulder and rise up, resting your elbow on the floor. Now lift your pelvis, resting on the edge of your foot. Thus, the body weight should be distributed between two points. The left arm is extended upward.
2. Now lower your pelvis down, barely touching the floor. Under no circumstances throw your body down; it should remain tense.
3. Now slowly return to the starting position.
4. Repeat the exercise 10-13 times. Three approaches.

Raising the body

Exercise to work out and strengthen the abs. If you have problems with your lower back, then lift only your shoulders up,

Algorithm of actions:

1. 1. Lie on your back, then bend your knees, place your hands behind your head, and place your feet on the floor.
2. Starting from the neck, slowly lift your body, your feet should not leave the floor.
3. When your chest touches your hips, return to the starting position.
4. Do the exercise 15 times. Three approaches.

Half bridge

First-class exercise for creating firm buttocks.

Execution algorithm:

1. Lie on your back, then bend your knees, arms along your body.
2. Now lift your hips without lifting your heels off the floor. The load should fall on the shoulder blades, not on the neck.
3. Stay in this position for 3-4 seconds, then return to the starting position.
4. Repeat the action 10 times. Three approaches.

These simple exercises will help not only keep your body toned, but also get rid of extra pounds and improve your well-being.

Exercises to keep your body toned at home

In the age of technology, we make fewer and fewer movements.

Most of us get into the car in the morning and go to work, where we also spend most of the time sitting at the computer, only sometimes taking a break for lunch and tea, then we drive home again by car, and so on for most of our lives.
Admit it, do you recognize yourself? Nowadays we don’t often have to dig earth or carry huge weights as we did in the past, which is why our body is not in proper shape. And it is very important to maintain muscle tone.

In this article I will show you some simple exercises that will help keep your body in good shape.

They won't take much of your time and you can make them anywhere.

To maintain beautiful and healthy posture, try to spend some time moving between work.

Active rest leads to faster recovery of performance, which was convincingly proven by the Russian physiologist I.M. Sechenov. Active rest, based on switching from one type of activity to another, provides the opportunity for long, but varied activities without the onset of fatigue.

I offer exercises that increase performance, warm up muscles and give strength for further work. You can choose one of these exercises and repeat it periodically, but it is best to do complex gymnastics.

Gymnast:

1. Sitting, alternately stretching and bending your legs. Do not put your feet on the floor. 10 - 20 times. 2. Sitting, arching and flexing the spine. 10 - 20 times. 3 Sitting, spread your elbows to the side - inhale, stretch your arms forward with tension - exhale. 4 - 6 times. 4. While sitting, stand up with a bend in your body and sit down. 8 - 10 times. 5. While sitting, twist your body as much as possible. The back is straight. 10 - 12 times. 6. Sitting, legs extended, bend the leg and press it to the stomach with your hands, draw in the stomach - exhale, while stretching the leg, inhale. 4 - 8 times with each leg. 7. While sitting, tighten your abdominal muscles, then relax. 15 - 20 times. 8. Sitting, legs extended, alternately tense and relax the muscles of the right and left thigh. 15 - 20 times.

Venus syndrome

This term refers to the formation of fat pads, a decrease in muscle elasticity on the hips and waist.

Daily performance of a special set of gymnastic exercises can help correct this deficiency.

1. Sit on the floor, legs straight. Grasping your foot, ankle or lower leg with your hands, lift your leg up and lower it again. Do the exercise 20 times with each leg. 2. Stand up straight, legs crossed. With your arms outstretched, slowly tilt your torso forward, hold the tilt for 5 seconds and slowly return to the starting position. Do the exercise 10 times with each leg. 3. Get on your knees, cross your arms above your head. Sit on your left thigh, then straighten up and sit on your right. Repeat the exercise 10 times in each direction. 4. Sit on the floor with one leg tucked under you. Grabbing the shin of the other leg with your hands, lift it up. Stay in this position for 5 seconds and lower your leg. Do the same with the other leg. Repeat the exercise 5 times with each leg.

Well, a bonus will be a set of exercises for those who want to get rid of excess weight. If you want to learn more about weight loss, I have an article on my channel “How to lose weight without exhausting diets”