Not everyone has time for the gym, but this is not a reason to give up on a slim figure.
Just 20 minutes a day of simple exercise can give better results than grueling workouts.
Simple exercises
For example, the plank. Just 3 sets of one minute each will engage the abdominal, back and hip muscles, accelerating fat burning.
The second secret is jumping in place. It would seem like child's play, but 100 jumps at a fast pace equal 10 minutes of running.
The third exercise is wall squats. Lean your back against the surface and lower yourself into a "chair" position. Even 30 seconds a day will strengthen your thighs and buttocks.
Lifehack number four is a jump rope. Jump for 5 minutes in the morning and evening to tone your calves and improve blood circulation.
Finally, leg swings. Lying on your side, lift your top leg 20 times - this will remove the "ears" on your hips.
The main thing is regularity. Combine exercises with walking and stretching, and in a month your jeans will become looser.
And how to enhance the effect?
But to enhance the effect, add interval loads.
For example, 30 seconds of jumping rope at maximum speed, then 30 seconds of rest - and so on for 10 cycles.
This type of workout burns 3 times more calories than monotonous running.
Another secret is bodyweight exercises. Push-ups from the floor or a chair work the chest and triceps, and reverse push-ups (hands on the couch, feet on the floor) strengthen the shoulders.
Don't forget to breathe
When doing planks or squats, breathe deeply and evenly - this saturates the muscles with oxygen, increasing endurance.
And after your workout, do some stretching: bending forward toward the floor will relax your back, and the “butterfly” pose (sitting, feet together, knees out to the sides) will improve the flexibility of your hips.
Use household items as weights. Fill bottles with water or sand - they will replace dumbbells. Even 10 minutes a day with them will make your arms toned.
