Go to academy it can be torment. Busy devices, a lot of people gathered at the same time and, let's face it, even an unpleasant smell of sweat. But what if we tell you that you, woman, don't need to leave the house to stay in shape?
There are many exercises that you can do in your area, in your living room or even in the corner of your room. All you'll need is the floor – and a mat or mat because no one has knees of iron. And the best: just 30 minutes of your day.
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That's right, no machines, no weights, no sweat-smelling people next to you.
In this matter, we separate nine exercises that can be done by any beginner. They work the trunk, abdomen and back muscles a lot. And of course, in each of the exercises we leave videos that illustrate their execution well.
Grab your water bottle and let's go!
Board
The terror of the marombas! Despite everyone complaining about it, this is a very useful exercise for the fortificationmuscle in your abdomen. Also, it's key to bringing you more stability.
side plank
This exercise is an extension of the traditional plank. While the other brings strengthening to the abdomen, this one will help improve the muscles on the side of the body and also the back.
hip raise
The hip lift will make you have the dreamed “butt on the back of your head”. More than that, it will also bring more resistance to your lower back – essential for you who work a lot of time sitting down – and will also define your thighs.
Hip extension with arm lift
This exercise will at the same time strengthen your glutes and abs. It can also be used as a warm-up for heavier workouts.
inverted abs
This is a super powerful core exercise that will also help you eliminate any asymmetry in your belly. However, it must be done carefully so as not to injure the muscles of the neck or the shoulder. See below how it's done and take it easy!
bear walk
This floor exercise is super complete: it is cardio, improves arms, torso, legs and even helps to have more stability. It can be done during warm-up or at the end of training.
crab march
It is an exercise very similar to the bear walk. It helps with stability and strength using the shoulders. Also, it can help with chest musculature.
climber
This one will help you burn calories like never before, improving your physical conditioning. It has little impact on musculature and joints.
Push ups
Classic, no mistake. With it, you strengthen chest, shoulders, arms and still burn calories.
Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.
