Exercises for the entire body

Any type of exercise is good without doubt, however, some may be more effective than others, so it is good to know this when we have extra time to exercise.

Choosing the best exercise for faster results depend on our goal, i.e., if we aim to strengthen our legs, possibly the abs will not help us, that is why, that this time we will review the exercises best suited to achieve our goal.

For abs

Contractions on an exercise ball: Without doubt, one of the favorite exercises by coaches, it is an intense exercise that allows greater range of motion. To swing on a ball, you must stabilize muscles of the back and abdominals.

How to perform: Place the ball so that your back is supported in this. The feet should be flat on the floor. Start with arms extended in front of you, and slowly shrink. Take a break and go back down. For added difficulty, place your hands behind your head.

Exercise for thighs and buttocks

A step forward bending and squatting: These two exercises can be performed in various ways, anywhere, and besides the gluteal muscles, they strengthen the legs.

How to perform: Place your right foot about 60 or 90 inches in front. With the right knee directly over the ankle, bend knee down while your left knee toward the floor. Your left heel will separate the ground. Do not lean forward. Pause, and then lean on the right foot to return to starting position. Repeat with the left leg forward. For a more advanced exercise, begin with your feet together and step forward or backward to flex. Then return to the initial position.

Note: If you have difficulties, you'd rather skip exercise and do only partial squats.

Squat: Stand with your back to a chair, and feet at a distance equal to the width of your shoulders. Bend at the hips and knees, lower your butt until you are about to tow the chair. If you look down, you should be able to see your toes to bend. If you only see your knees you're leaning too far forward, keep the knees behind the toes. Then get up slowly. For more difficulty, sustain weights at your sides.

If you have problems with your knees do only partial squat, halfway down to the chair.

Infallible for arms

Push-ups: still the best and most recommended exercise for arms, push-ups also boost confidence, women often feel they cannot do them until they test them and then progress rapidly.

How to perform: Lie face down, hands near your shoulders, and your knees bent. Press the palms on the floor, stretching your arms. Keep head, neck, back and hips aligned while lifting your body off the floor. When your arms are almost fully extended, pause, then slowly lower, but before touching the ground again, start again. For a more advanced exercise, instead of leaning on knees, lean on the toes.

Exercise for calves

Heel Lifts: For shapely calves, nothing like this exercise. The advantage is that it focuses on the calves and the results are fast.

How to perform: Stand with your feet apart equal to the width of your hips. Early lean on a chair or wall for balance. Rise on toes, pause and lower slowly. For more difficulty, do one leg at a time, or support weights.

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