Slim and beautiful: Fit with ten minutes of daily training; At the latest in spring, we remember our own body again: is it already spring ready? Can you already show it? And above all the most important question: Is one satisfied with it? If you answer “no” to any of the questions, you will find seven exercises here, with which the entire body is trained, brought into shape and, above all, powerful at a daily time expenditure of ten minutes.
Exercise 1: warm up
Many are pushing for it, it is so important. Get your body up to speed. Jump rope, march on the spot, make a jumping jack or even better: dance warm!
Exercise 2: Squats
Put your feet a little further than shoulder width. The toes point forward. The hands fold in front of the body. Push the hips back and lower the buttocks with a straight back. Act as if you were sitting on a chair. Go down until the thighs are parallel to the ground. Then slowly push yourself up again.
This exercise trains thighs, buttocks and back.
Exercise 3: Bowed Rowing
Take a dumbbell in each hand. If you do not have a dumbbell, you can also take cans or filled bottles. Stand with your feet at hip width. Bend with straight back and slightly bent knees. Now raise and lower the dumbbells slowly with your back still straight.
This exercise trains the upper back.
Exercise 4: Balance in balance
Go to the quadruped stand. The hands are just below the shoulders, the knees below the hips. Now stretch the right leg and the left arm straight. Then bring the knee and elbow together under the body. After five repetitions, switch sides.
This exercise trains the back and stabilizes the torso.
Repetitions: 5 on each side
Exercise 5: Hip flexor
Put your feet hip width. Cross your hands behind your head. Make sure they do not hump. Stand up straight. Now bend the upper body forward until it is almost parallel to the ground. Here you can bend the knees slightly. Then sit up slowly again.
This exercise trains the entire back down to the buttocks.
Exercise 6: Bicep strengthening
Take a dumbbell in each hand. Then bend your elbow and slowly raise the dumbbells. Rotate your hands with your palms facing you. Be careful to keep your elbows close to your body when flexing.
This exercise trains the upper arms.
Exercise 7: Dead beetle
Lie on your back. Angle one leg. Upper and lower leg should be at right angles. The thigh and the body are at right angles to each other. The arm on the same side goes with the palm to the knee. Arm and leg on the other side lift slightly. Only go as far as it is comfortable for you. Then change the pages.
This exercise trains the stomach and back.
Repeat: 10 on each side