We all know that doing sports regularly has a lot of benefits, but what if we told you that you could also enjoy it without getting up from your bed or while making food? You can keep the line and burn calories without equipment from home, in your living room, without spending money on a subscription to the gym and without pressure, at your own pace. What good news!
Best discovered exercises that even people who hate sports will enjoy doing from home.
1. The Stretching of The Piriform
By doing this exercise, you will stretch the piriform muscle, which allows the rotation of the hip. This is an important muscle for the sciatic nerve, which can be disturbed if the Piriform is too contracted.
- Sit with your legs stretched out in front of you.
- Pass the right leg over the left leg flexing the knee and put the right foot flat on the floor.
- Then put your right hand on the floor behind your bust and your left hand (or your elbow, if you’re a beginner) on your right knee.
- Push your right leg to the left and slightly turn the bust to the right.
- Hold for 30 seconds and repeat on the other side.
2. Stretching 90/90
This exercise helps to develop hip mobility over the long term, which can be neglected in our daily lives if we stay in a sitting position most of the time.
- Sit with your right knee positioned at an angle of 90 degrees in front of you, making sure your calf is horizontal, and your sole is turned to the left. Your right foot should be bent.
- Put your left knee on the left side of your body and bend the knee with your foot facing the wall behind you. Your left foot should be bent.
- Keep the right buttock to the floor and lower the left buttock as low as possible.
- Hold the position from 30 seconds to two minutes depending on the degree of comfort you feel. Repeat on the other side.
3. Frog Stretching
This exercise helps tone your inner thigh muscles as well as your abdominal, and it also stretches several muscles in your hips and crotch.
- Spread your knees, making them open wider than your shoulders.
- Point the toes to the sides so that the inner slice of the foot is flat on the floor.
- Now try to slowly and gently bring your hips to your feet.
- You can get on your forearms for a deeper stretch, if you can.
- This position should be maintained for a maximum of two minutes. After that, get up gently so as not to get hurt.
4. Stretching for The Pectorals
This position will help you strengthen the muscles of your chest while stretching the entire body. It will also help you strengthen your posture by stretching your pectorals.
- Lie on the floor on your stomach with your arms extended to the sides, as if to form a “T”.
- Now, use your left hand to push the floor back. Bend your left knee to keep balance and roll on your right side.
- Hold the position for up to three minutes if you can. Repeat on the other side.
5. Stretching the Quadriceps in The Lying Position
Not only does repeating this exercise burn calories, but in addition, you will feel the long-term benefits of having more toned legs and a strengthened balance.
- First, lie on one side.
- It is important to keep the leg off the floor as straight as possible when you bend the knee from the top to bring your foot to the level of the buttock.
- Stay in this position, constantly helping yourself with your hand to gently press your foot against your buttock.
- Try to keep the hips stable so as not to fall off when stretching.
- Stay in this position for two minutes. Lie down on the other side and repeat the movement.
6. The Posture of The Sphinx
This exercise is good for working the lumbar, but it has the merit of simultaneously straining the abdominals while strengthening your spine.
- Lie on your stomach and stretch your legs far behind you.
- Place your elbows under your shoulders and your forearms flat on the floor. Lift the chest off the floor.
- Press your hips and thighs into the floor and imagine that your spine stretches, but keep your shoulders relaxed.
- Try to push the bust up but stop if you feel pain or stretching too deep.
- Hold the position for 30 seconds and repeat once or twice if you wish.
7. The Posture of The Needle Chas
This posture is ideal if you want to relax in a few weeks, as it relaxes the hamstrings and muscles contracted in the hips and back.
- Lie on your back with your knees bent.
- Put your right ankle over your left knee and keep your right foot bent.
- Interlace your fingers behind your left thigh and gently pull towards your bust. Keep your head down.
- Hold the position for two to five minutes and do the same with the other leg.
8. The Posture of The Child
This very soft position can help you relieve stress while stretching your neck, back and shoulders – and it’s ideal if you tend to have a stiff neck after working long hours at the computer.
- Get on your knees with your big toe touching the other and knees spread to the width of the hips.
- Lower your torso to the floor, between your thighs, and place your head on the floor with the skull as far away from the neck as possible.
- Now place your arms along the body with the palms facing up.
- Stay in this position for five minutes.
9. Twisting of The Spine
This exercise is very good for your digestive system because it massages the organs and prevents constipation. This means that performed regularly, this exercise can reduce constipation levels over time.
- Lie on your back and put your right knee to your chest, keeping your left leg on the floor to the floor.
- Pass your bent right leg over the left leg and try to hold it as close to the floor as possible with the bent foot.
- Keep your shoulders flat, firmly anchored in the ground, and look to the right.
- Stay in this position for a few minutes before changing sides.
10. The Chair Against the Wall
The beauty of this exercise lies in the fact that it will give you beautiful abdominals, but also shapely thighs and calves at the same time. This is ideal if you are looking to strengthen these muscles from home without a movement.
- Hold your back against the wall and then put yourself in a chair position, going down until your thighs are parallel to the floor.
- It is important that your back is well plated against the wall.
- Hold the position for 60 seconds and repeat as many times as you can.
What would you add to this list? Do you have any other tips to stay fit and train easily at home? We look forward to reading you in the comments.