Exercise is very important for a healthy life.For this reason, you can learn home exercise plan for 10 minutes every day.
Stress is one of the most common reasons why you go to the sofa and not to sports. Until now. Here comes an ingenious training plan for home that you can implement at any time and lightning fast. There are many exercises that you can do with your own body weight in the smallest space. And: You can tailor them to your personal preferences and fitness level.
The following home exercise plan is for beginners. If you want more, you can complicate the exercises by taking heavier variants, increasing the number of reps, or using weights.
10 minutes a day to stay healthy
You will need about 10 minutes for each workout. Best done in advance a short warm-up. Jog for 1-2 minutes on the spot, jump jacks or jump rope. Burpees are also a great warm-up that really gets the circulation going.
If you do not feel like exercising on a daily basis, you can also design your home exercise plan so that you always put two training sessions together. For example, make Monday a workout for stomach, legs and buttocks, Wednesday for arms and stomach and Friday for legs, buttocks and arms.
And you can modify this home workout plan at any time. If you do not realize with one home exercise plan, you exchange it for another. If you do not get the number of repetitions at the beginning, you just do less repetitions, or more if you’re fitter.
Home Workout Program: Abdominal and waist training
1st Exercise: Folding knife
Sit upright, tense your stomach, legs and butt tight. Now, with your arms straight, lift your legs up so that your calves are parallel to the floor, your upper body tilts back slightly, then legs and arms together and apart.
3 x 15 repetitions
Variation: Extends the legs, which makes it heavier.
2nd Exercise: Lateral support
Lie on the right side. Firmly tense the abdomen and buttocks and then push up on the right forearm or the right hand and release the body from the ground. The weight is carried only by the forearm or the hand and the foot edges. Make sure that the body forms a line.
Hold 3 x 10 seconds each side
Variation: Advanced rotate the left arm under the upper body or lift the left leg.
3rd Exercise: Abdominal rotation
Sit upright. The legs are bent, the feet are slightly spaced from the buttocks on the ground. Take a dumbbell or a pillow between your stretched arms. Clamps the belly firmly and rotates the upper body with the extended arms alternately to the left and to the right side.
3 x 12 repetitions per page
Variant: Advanced raise the legs at 90 degrees, so that the calves are parallel to the ground.
Also ,you can read 5 Reasons You Should Start Fitness and learn more about how important the exercises are.