Quality, not quantity: easy but effective exercises for muscle tone

The myth that you need to spend hours in the gym for a beautiful figure is long gone. Modern man does not have enough time for a full-fledged hour-long workout, so simple exercises come to the rescue.

Are short workouts effective?

A scientist from the UK, James Fisher, conducted a study that proved the effectiveness of short intense loads. The experiment lasted 84 days. During this time, the participants exercised no more than 15 minutes a day with a frequency of twice a week. The result was not long in coming: each of them became stronger and more enduring – the physical fitness of the subjects improved by 55%.

The effectiveness of short training sessions is also confirmed by the experience of fitness experts. Former professional gymnast and now fitness blogger Evdokia Lar proved by personal example that thanks to short morning workouts, you can maintain an ideal figure.

In this selection we tell you about simple exercises that will help you get in shape in a short time.

Knäböj

An exercise that has been proven over the years. It can be performed in any environment: in the kitchen, while baking banana bread, or in the morning, when you are going to work.

Number of repetitions: 20.

Feet shoulder-width apart, hands locked in front of your chest, elbows out to the sides. Take your hips back and start bending your knees. Make sure that your knees do not extend beyond your toes. Perform squats by shifting your body weight to your heels.

If your own weight is not enough, you can increase the load with a fitness resistance band.

Lungor

For this exercise, you will not need a mat. All you need is good shoes, because if you don’t have them, there is a risk of injury.

Number of repetitions: 15 for each leg.

Stand up straight, hands at your waist, gaze in front of you. Keep the body straight and take a step forward with your right leg, transfer the weight of the body to it. Your thigh should remain parallel to the floor. Do not forget that the knee of the front leg should not go from side to side, and the back should always be straight.

Twists

Twists help to improve the relief of the abs. It is recommended to perform them on an empty stomach to avoid discomfort.

Number of repetitions: 30.

For this exercise you will need a hard but comfortable surface and a mat. While lying on the floor, bend your legs at an angle of 90 degrees. Bend your arms at the elbows behind your head and gradually lift your shoulders off the floor.

Jumping

Exercise to lift your mood and improve your muscular corset.

Number of repetitions: 50.

To perform this exercise will require only free space. Standing, lower your arms along your torso, with your feet shoulder-width apart. During the jump, “throw” your legs wider and raise your arms above your head.

For a beautiful body it is not necessary to go to the gym, work out with heavy weights and exhaust your body with hours of training. You can exercise in any environment, the main thing – the desire. And short, but regular workouts will be enough to achieve results.