Experts say there is no magic to be exercised: you get what you put out of it. This does not mean that you have to train for hours each day. It just means that you have to work smart.

Push-ups

The push up is an excellent muscle toning exercise for the arms, chest, triceps, and front of the shoulders.

  • Position your body with your arms straight, shoulder-width apart, abdominals tight, keeping your body in a plank position.
  • Lower your body until your chest is an inch or two above the ground, elbows pulling back at an angle of about 45 degrees.

Walking

“Brisk walking can burn up to 500 calories per hour.” Since it takes 3,500 calories to lose a pound, you can expect to lose a pound every seven hours of walking, if you do nothing else.

But don’t go from the couch to walking an hour a day.

Squats

Squat exercises are great for total lower body training. They effectively work most of the major muscle groups of the buttocks, hips and thighs.

  • Stand upright with your feet slightly wider than your hip width, your back straight, your shoulders down, your toes slightly pointed.
  • Keep your back straight, lower your body down and your back as if you were sitting in a chair until your thighs are parallel to the floor (or as close to parallel as possible.) Make sure your knees do not pass over your tightly activated toes and abs to ensure a straight spine. Go up slowly.

Lunges

Like squats, sudden movements work all the main muscles of the lower body: the glutes, the quadriceps, and the hamstrings. A lunge is a great exercise because it mimics life, it imitates walking, “only exaggerated. Lunges are a little more advanced than squats,” says Cotton, “which also helps improve your balance.

Here’s how to do it right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee about 90 degrees, focusing on keeping the weight on the back toes and dropping the knee of your back leg to the floor.

Abdominal Crunches

Who doesn’t want firm, flat abs? Experts say that when done right, the familiar crunch (with variations) is a good choice for targeting them. For standard tightening, start lying on your back with your feet flat on the floor and the fingertips supporting your head. Press your lower back and start the exercise by contracting the abs and taking off your head first (by slightly bending your chin), then your neck, your shoulders and your upper back on the floor. Be careful not to pull your neck forward when pulling the chin; don’t hold your breath and keep your elbows out of your line of sight to keep your chest and shoulders open.

For his part, Petersen teaches his clients to make crunches, feet on the ground and knees bent. He says with the feet on the ground, many people tend to arch their backs and engage the hip flexors.

 Toning your thigh and bottom muscles

Choose a few of these movements or try them all to sculpt your legs, tone your thighs and your bottom muscles.

  • Begin the exercise as shown in the picture, you support yourself on your hands and knees.
  • Then stretch one leg trying to keep it straight and don’t let it go sideways or bend while lifting and stretching the opposite arm at the same time.
  • Then do the same for other leg and arm.

Abs and buttocks

Here are quick workouts for the buttocks and abs:

  • First, rest on your hands and feet so that your body forms a triangle above the ground.
  • Raise one of your legs as high as possible, as shown in the first photo, then lower it slowly and try to touch the tip of your nose with your knee.
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