IF you are one of those who have a busy lifestyle and consider that they do not have time for exercising, we are here to help you. We will present you a home workout plan which will perfectly fit in your busy life. All it takes is 10 minutes a day, 3 times a week. Just after a few weeks, we guarantee that you will feel much stronger and slimmer.
You will need to perform these exercises in circle:
You need to do one set of each exercise, with minimal rest in between. After finishing them all, take a break and repeat all the exercises twice more.
- Chair Dips
You need to sit on the edge of a chair and place your hands next to the hips. Move smoothly off the edge, and bend your elbows to 90 degrees. It is very important to keep the back close to the chair. Then, you need to push back up to the beginning position. You need to do 10-12 repetitions.
- Chair Squats
Begin in a standing position, in front of a chair, face your toes forward and place your feet apart at hip-width. Slightly lean your chest forward. Bend your knees and go down as you are going to sit, but just tap the bottom on a chair, and stand up to the beginning position. It is very important to keep knees over toes and keep your weight on your heels. You need to do 10-12 repetitions.
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If you are really into the process of losing some pounds, one of the best ways to achieve your goal is to write down what you eat.
- Butterfly Abs
You need to lie on your back and relax your knees out to the sides. The soles of your feet need to be placed together. Your hands should be placed behind your head, with your elbows out. Tighten your abs, lift your chest and shoulders up, and come back down. You need to do 10-12 repetitions.
- Oblique Crunches
You need to lie on your back, bend your knees and cross your left ankle over the opposite knee. Place your right hand behind your hand. Lift your right shoulder to the left knee. Then, come back down. You need to do 10-12 repetitions on each side.
- Modified Push-Ups
You need to get down on all fours and place your knees together. Place your hands out apart wider than the chest-width and lift feet. Make sure that your butt, back, neck, and head are in an alignment. Engage your core muscles, bend your elbows and lower your chest to the ground. Then, press back up. You need to do 10-12 repetitions.
- Standing Hip Extension
For this exercise, you need to use a chair for balance. Begin in a standing position with your feet apart at hip-width. The weight should be on your right foot. Extend your left leg behind, squeeze your butt, and lift and lower your left foot. You need to do 12-15 repetitions on each side.
You need to place your right foot on a sturdy platform or a stair and step up with the left leg following. Then, with your left leg, you need to step down, 12 inches reaching back; follow with the right. Make sure to keep your chest lifted. You need to do 12 repetitions on each side. After some time, try to perform this exercise with weights.