DADADEL
Exercises are the key to achieving a healthy and fit lifestyle, even if you don’t go to the gym regularly. Don’t give up easily! Many recommended exercises can be done at home, offering similar results as gym workouts when performed consistently.
1. Spiderman pose
During this exercise, you’ll stretch and tone the leg muscles from calves to thighs while strengthening the core muscles, including abs, thighs, and glutes, which support the spine and pelvis.
• Start in a high plank position with straight arms.
• Bring the right knee to the right elbow without lifting the hips.
• Return to the starting position and repeat the movement with the left knee and elbow.
2. Star jump
This exercise targets your quadriceps, slimming and strengthening your legs.
• Start in a half-squat, then jump up, extending your arms and legs like a star.
• Land softly on the balls of your feet and return to the starting position.
3. Single-leg deadlift
The deadlift targets the glutes, hamstrings, obliques, and shoulder muscles.
• Stand with legs hip-width apart, arms by your sides.
• Shift weight to the left leg, lift the right leg, and bend forward.
• Extend arms down for balance.
• Continue until the right leg and torso form a parallel line.
• Repeat on left leg.
4. Single-leg bridge
Boost glute strength and engage core muscles with this bridge variation.
• Lie on your back, knees bent, feet hip-width apart.
• Lift hips and one leg, applying pressure on heel and shoulder blades for 5-10 seconds.
• Alternate legs. Keep tension in the buttocks and core.
Complete 3 reps.
5. The camel pose
This chair bridge exercise targets the glutes, stretches thighs, and works chest and shoulder muscles. Follow these steps for optimal results:
• Sit in front of a chair, back facing it, knees bent, and put your hands on the chair handles.
• Straighten shoulders, push the chest forward, and keep the head back.
• Engage buttocks, belly, and thigh muscles.
• Hold for 1-2 seconds, then return to starting position.
• For enhanced results, place hands on heels.
6. Hip thrust
Thrusts target the hamstrings and side glutes.
• Position your upper back on a couch or bench, ensuring the lower part of your shoulder blades rests on the edge.
• Align your chest and knees in a straight line.
• Bend your knees and lower your buttocks, then drive through your heels to raise your hips back up.
• Experiment with leg positions to maximize glute engagement.
7. The frog pose
This exercise engages the glutes, quads, hamstrings, and calves.
• Start by lying on your back, bending your knees, and placing your feet together.
• Squeeze your glutes, lift your hips, and maintain a straight line from neck to knees.
• Hold at the top, then return to the starting position.
8. Bulgarian split squats
This variation of squats targets the glutes, quads, and hamstrings. Shift weight to the front leg, with the back leg for support.
• Face a couch, bench, or armchair.
• Put your left leg on the surface behind you.
• Squat by bending the right knee and hip.
• Push off the floor with the right heel to rise.
• Repeat for the left leg.
Perform 12 reps per set of exercises on alternate days, aiming to minimize breaks between reps.
Do you like exercises to keep your body in shape? What routine do you follow? Let us know in the comments below!
