6 exercises to get in shape at home easily

Playing sports or exercising is essential for our well-being, but sometimes it is something more than lack of time that prevents us from doing it.

If your usual excuse to justify not exercising is lack of time, that the gym catches you very far or that your fee seems too expensive, we propose a series of exercises to get in shape at home without causing you any problem with which you can not deal.

The best exercises to get in shape at home

After having performed a series of exercises to warm up and lubricate the joints in the areas that we are going to work on, we can get down to work.

1. Tone your arms

You can get hold of some dumbbells or stick with the motto of not resorting to any type of physical training device. In that case, you can use a couple of half-liter bottles of water that you have at home, which you can fill more or less depending on the weight you want to use to perform the exercises.

In addition, the shape of these makes it easy for you to hold each one with one hand. Think that if they are full they will weigh half a kilo (for if it serves as a reference), and if you feel like increasing the weight a little more, you can use tin cans, milk cartons ...

Now, with dumbbells or whatever you have decided to use, stand with your feet apart until they cover the width of your shoulders and slightly bend your knees to prevent them from becoming overloaded with the movements you make.

Grab a dumbbell or bottle in each hand and keep your arms straight down; This will be your starting position to begin the exercise. Now slowly raise your hands, without bending your arms, until you reach the second position; with arms outstretched and crossed. Then slowly lower until you regain the same position you had at the beginning. Repeat the entire exercise 10 times.

2. Firming the chest

Taking advantage of the fact that you are with the dumbbells in hand, we propose some exercises to get in shape at home designed to keep the muscles that act as a natural support for your chest toned.

Place yourself on a padded mat, or alternatively, use two large towels folded in half to place on the ground and serve as a support without being bothered by its hardness or the cold it gives off this.

Now lie on your back with your legs bent and your feet flat on the floor. Return your arms to the cross position, holding a dumbbell in each hand. Now we are going to adopt the initial position of the exercise to be repeated, and to do this, raise the forearms to form a 90º angle with the rest of the arm and keep the dumbbells upright.

Now it's about stretching your arms vertically up so that the two dumbbells meet above your head (this would be the second position) to return to the initial position again slowly descending both arms. Repeat this sequence 10 times as slowly as possible and without stopping.

3. Strengthen the abdomen

Thinking about working this area will probably bring you the idea of ​​long and Hectic sequences of classic sit-ups of a lifetime. Nothing could be further from the truth; We propose you a static but no less effective exercise: the iron.

It consists of lying stretched out on the floor face down, as if you were a wooden plank or board, but in such a way that only the tips of your feet and your forearms (on which you you will hold).

Your body has to adopt a firm position throughout it, contracting all the possible muscles of your body, especially those in the area abdominal, where you should feel a tension that extends to even the lower back at the bottom of your back.

Once you are in that position, try to keep it completely static for half a minute. Perhaps during the first days it will be something more difficult to achieve, but with the passage of time you can even hold it for more than two minutes. Of course, your challenge is to increase that dwell time of five by five seconds per day.

4. Harden the glutes

Now is the time to stand up and lean against the wall for balance. Stay upright and as straight as possible. Now lean gently towards the wall and raise one of the two legs backwards, keeping it stretched as if you wanted to put it horizontally, although it is not necessary.

All you have to do is do 10 repetitions of that movement (like kicking back with your leg straight) with each of your legs. In this way, we work a series of gluteal muscles in such a way that we manage to give it greater tonicity and hardness.

Also you can perform the same exercise by stretching your legs forward supported by an object, as shown in the following video:

5. Tone the thighs

Do you have a rubber ball like the ones little children play with? Approximately 15-20 centimeters in diameter. Well, take it and lie back on the mat (or failing that on the set of towels prepared on the floor).

Bend your legs and hold the ball between your knees. Now pretend you want to join them even if the ball prevents you. Make that movement with which you manage to make a contraction of the inner part of the thighs, which is the most prone to flaccidity, and relax, over and over again. Repeat this 20 times.

6. Contouring the calves

And it is time to work your calves to enhance their shape, so that they get a more toned look to the whole of the legs that we had already started exercising with the thigh area and secondarily with the gluteal routine.

To do this, the last of the exercises to get in shape at home that we will show you is dedicated to your calves and all you need is to stand barefoot on the mat.

At the beginning it is better that you stand close to the wall, to be able to support yourself slightly with your fingers trying not to lose your balance, although his thing is that little little by little you will be able to separate yourself from it and work your balance at the same time while keeping your arms stretched upwards and with the palms of your hands together.

The exercise that we are discussing now is very simple, although its difficulty is in being able to do it without ceasing for 30 repetitions: It is about standing on tiptoe and descending again. That's all.

Now, when you do, try to contract both the abdomen and the glutes and maintain that position without releasing it until you have not completed the full set of 30 repetitions. If you also try to do it slowly, the effect of the exercise will be enhanced.

And that's it! With these exercises to get in shape at home you can start to implement a very simple habit to maintain because you don't need too much time to do the whole sequence complete, or travel or pay for a gym.

It only requires perseverance (like everything!) To quickly observe the results. And if the moment is too easy for you, you can increase the number of sequences or increase the weight of the dumbbells. As simple as that!