On average, we spend 7,709 days of our lives sitting down. And only 180 days exercising. But you can increase the latter number. All jokes aside, the set of exercises from this article will boost your metabolism which in turn will help the fat burning process. You just need to begin dedicating 8 minutes a day to exercise for a healthier body and a happier you!
Bright Side gathered 8 of the most effective exercises. You should do each for one minute.
The initial position: Stand in the push-up position. Your arms are straight. Hands are shoulder-width apart. What to do: Lift up your hips. Your body should form a triangle; Bend your elbows; Lower your chest. Your head should almost touch the floor; Push yourself back up by straightening the arms. Results: Push-ups are perfect for building strong arms and the muscles of your chest.
The initial position: Sit on the floor. Straighten your legs and lean on your arms. What to do: Tilt the torso at an angle of 45° to the floor. Put your hands behind the buttocks; Support the weight of your body with your hands and heels, lifting the buttocks; Raise the torso, legs, and buttocks until they are aligned as in a classic plank; Tighten the abs and pull them in, while moving the body up; Hold this position for 15-60 seconds; Slowly lower your body. Results: You will love this exercise if you want to see a six-pack on your stomach. Also, it will help you tighten your arms.
The initial position: Lean forward while slightly bending your legs. Hands are pressed to the chest. What to do: Do an ordinary squat; Bend your right knee so that it crosses with your left foot; Lean forward slightly, waving your left hand in front of the right thigh, and your right hand behind you. This movement will help you balance your body weight; Return both legs to a shoulder-width position and do a squat; Then take the added step to the left, mirroring all the movements. Results: This exercise will improve the form of your thighs and will strengthen your quads.
The initial position: Feet hip-width apart. Lean forward and try to touch the floor with your palms. You can bend your knees while doing it. What to do: Walk with your hands forward until your body forms a straight line. Hold this position for 15 seconds; Then walk with your hands back to your feet. Results: The inchworm exercise is great for tightening up your torso and improving your core strength.
The initial position: Feet shoulder-width apart. Place your hands behind your head. Pull your elbows and shoulders back. What to do: Make an incomplete squat; Lower your left and right knees on the floor, one after another; Return to the starting position. Results: This exercise will help you get a better butt and slender legs.
The initial position: Sit on the mat. Bend your knees, slightly leaning back. Your body should form the letter “V” with the hips. What to do: The back is slightly rounded, the abs are tense; Stretch your arms forward; Lift your legs off the floor. Begin to twist the body and hands right-to-left. The knees are still. Results: The Russian twist is good for fat burning and the improvement of your core strength.
1. Pike push-ups
2. Reverse plank
3. Skater squat
5. Prisoner squat
6. Russian twist
7. Windshield wiper
The initial position: Lay down on the floor or on a mat. Hands stretched to the sides, palms down. What to do: Raise your legs and make a circular motion to the right while simultaneously turning the buttocks to the left; Don’t bend your legs during the exercise. Results: The windshield wiper is an excellent exercise for reducing side bulges and strengthening the abs.
8. Single leg kickback
The initial position: Stand on all fours and bend your elbows. What to do: Stretch the right straight leg back. Strain your buttocks and stay in this position for 5 seconds; Return your right leg to the floor and do the same with your left leg. Results: This exercise will help you get your glutes in shape and tighten the back of the thighs.
9. Wall sit exercise
The initial position: Lean against the wall with your feet shoulder-width apart and firmly planted on the floor. What to do: Slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. Go down as you do so, and keep leaning against the wall; Hold this position for 20-30 seconds. Come back to the starting position. Results: Wall sit exercise is great for sculpting the thighs, hips, calves, and lower abs.
10. Glute bridge with dumbbells
The initial position: Lie on your back and bend the knees. The hands with the dumbbells lie on the floor perpendicular to the body. What to do: Lift the buttocks as high as you can. Feel the tension in your press and buttocks. At the same time, raise your hands. Hold this position for 3 seconds. Then come back to the starting position. Repeat 20 times. Results: This exercise will help you pump up the buttocks and tighten your triceps.
Which exercise is your favorite to burn the calories and strengthen the muscles? Share with us in the comments!
Illustrated by Natalia Tylosova for BrightSide.me