5 exercises for every day to keep your muscles toned

To be healthy, beautiful and confident you don’t have to buy a fitness club membership and count calories endlessly.

Training with your own weight is one of the most effective and useful. You need the right technique, a well-built schedule of rest and training, and proper nutrition.

To keep everything on time, keep five rules.

Start a workout diary

Now there are many applications that turn tasks into a game.

Plan your workouts

Set a plan: four workouts for the first month. You don’t need to exercise every day or every other day. Many people don’t see the point in four sessions, and there’s no time for 10, so the first steps to a slimmer body are often put off.

Don’t look ahead

You haven’t done your first workout yet, and you’re already thinking about how difficult it will be to keep your regimen, count your BGU (balance of proteins, fats and carbohydrates), and read a lot of information about sports nutrition. Just start working out.

Document your results

Take photos and measurements of your chest, abdomen, arms and legs before you start exercising. Reflections in the mirror and measurements are the main indicators of results. Weight may not change for a while. Fat goes away and muscle takes its place.

Learn the technique

Proper technique will not only help you achieve the desired result faster, but also avoid injuries. You can use a free but effective way – turn to fitness bloggers and watch how they perform exercises. You can learn the technique on your own. Analyze two or three blogs at once to understand everything as best as possible.

Five effective exercises for all muscle groups

Burpee with push-ups

You load: front and back of the thigh, buttocks, calves, pecs, triceps, delts, abs. Squat, plank and push-up are performed.

Technique:
from a standing position deep squat;
jump into a plank;
push-up;
from the bar jump into a squat;
jumping up from squat.

Perform three approaches of 10-15 times. Rest between approaches one minute.

Explosive jumps from a deep squat

If you want to have firm buttocks and do not think about lower back problems, do this exercise. Gluteal muscles are responsible not only for beautiful shapes, but also for a healthy back. Namely, for the level of pelvic tilt. This affects the way we walk and the position of our back.

Technique:
from a standing position, do a deep squat with a straight back;
from the bottom, do an explosive upward jump;
land on your toes, simultaneously bending at the knees.

Perform three approaches of 10-20 times. Rest between approaches for one minute.

Lunges with side twists

One of the most difficult complex exercises that develops both upper and lower body at the same time. The main muscles: gluteal, posterior and anterior surface of the thigh, as well as oblique abdominal muscles. Once you master these lunges, you will not only be able to easily perform other exercises, but also develop coordination, which comes in handy in winter on a slippery road.

Technique:
With a straight back from a standing position, lunge forward with one leg, bending at the hip and knee joints;
lower yourself to a 90-degree angle at the knee;
turn your torso toward your knee;
push yourself up with your front leg;
return to standing position.

Perform three approaches of 10-20 times each. Rest between approaches one minute.

Exercise for abs with holding hands and feet in the air

Everyone wants to have powerful abs. The press holds the internal organs and is responsible for good posture. And after all, it is considered the basis of beauty and health. Remember, to see the long-awaited cubes, a caloric deficit is necessary.

Technique:
from a lying position, extend your arms and legs so that they do not touch the floor;
bend so that your chest and knees are simultaneously trying to touch, with your lower back pressed to the ground;
at the peak point, tense your abdominal muscles as much as possible and hold for one second;
unbend by moving your arms and legs to opposite sides;
try to keep your arms and legs straight without touching the floor.

Perform three approaches for 15-20 seconds each. Rest between each approach for one minute.

Running in place with a high hip raise and upward kicks

The exercise effectively develops joint coordination of the upper and lower body. Bonus you intensely spend calories and form firm legs, while maximizing fat burning.

Technique:
From a standing position, raise your arms up and clench your fists;
explosively start to bring your knee up to parallel with the ground;
make punches upwards on an imaginary punching bag.

The back should be straight.

Perform three approaches for 30-45 seconds. Rest between approaches for one minute.