6 easy exercises for every day for a perfect figure. Fitness model training

6 easy exercises for every day for a perfect figure. Fitness model training

You don’t have to do complicated moves to tone your body.

Swimsuit season is in full swing, and we’re sure many of you have already started packing your suitcase for the sea. If you have a couple of weeks to spare before your flight, you should pay attention to your muscles and tone them up. Popular fitness blogger Alyona Domanskaya will help you with this. She showed six universal exercises for the whole body, which can be done anywhere. They can be performed as a complex or included in your workouts. If you do them regularly, the result will not make you wait.

Alyona Domanskaya

fitness model, blogger

Shows a set of simple exercises for the whole body.

Squats

Technique

• Stand up straight, feet shoulder width apart. Interlock your hands in front of you to help your body keep balance. Keep your back straight.
• Slowly lower your hips to parallel with the floor. Transfer the weight of the body to the heels.
• Return to the starting position.

Push-ups

Technique

• Stand in a plank on straight arms. Legs and body form one straight line. The shoulder blades are slightly brought together. Keep the neck in a neutral position.
• On an inhalation, slowly lower down. Try to feel how the chest and arms work.
• On the exhale slowly push off the floor with your hands and lift the body.
• If classic push-ups are hard to do, you can perform the exercise from the knees.

Mountaineer

Technique

• Stand in a plank on straight arms. Legs and body form one straight line. The palms of the hands stand clearly under the shoulders. Tighten the abdomen.
• Pull the right knee to the chest, tensing the abs. Bring the leg back into place.
• Then pull the left knee to the chest and immediately return the leg to the starting position.
• Do the exercise in dynamics, we should get an imitation of running in the plank.

Dynamic plank

Technique

• Stand in a plank on straight arms. Legs and body form one straight line. The palms of the hands stand clearly under the shoulders. Tighten the abdomen.
• Bend the left arm, placing it on the elbow. Then immediately bend the right arm into a plank on the elbow.
• Then immediately alternately straighten the left and right arms, returning to the starting position.
• We try to keep the body straight and do not “wiggle” the body during the exercise.
• We try not to rest for a long time in any of the positions, we move dynamically.

We perform one approach, starting with the left arm, and the other – with the right.

Standing curls

Technique

• Stand up straight, feet shoulder-width apart. Interlock your hands behind your head. Tighten the abdomen.
• On exhalation lift up the bent right leg. Twist so that the elbow of the left arm touches the right knee.
• Return to the starting position and repeat the movement with the left leg and right arm.

Bulgarian lunges

Technique

• Stand with your back to the training bench, take a wide step forward with your left foot. Put the toe of the right foot on the bench. If you are practicing at home, you can put your foot on a sofa or a chair.
• Keep the body straight, hands in front of you.
• Sit up to a 90-degree angle at the knee. The knee of the supporting leg does not go beyond the toe. Do not take the heel off the floor. The right leg is fixed, we do not swing it. Try not to touch the floor with the right knee.
• With a powerful movement push yourself to the starting position and repeat the movement.

Remember that the key to a beautiful figure, in addition to training – it is also a healthy diet, a sufficient amount of water in the diet and a good sleep schedule. And after an effective workout, you can do a small set of exercises to relax. For example, with a massage roll. Exercises with this popular equipment can be seen in this article.