A new year brings new goals. In this article, you can find useful exercise movements for you to get the body you want in the new year.
Scissors Exercise
You can also work your abdominal muscles with the scissors exercise, which melts the fat in the upper legs and inner legs and effectively forms them. Lying on your back on the mat, place your hands under your waist. Move your legs up and down, keeping your lower back in a straight position. You can also work your abdominal muscles by squeezing your stomach during the movement. You can do at least 12-15 repetitions and 2 sets for each leg. At the end of the exercise, you may feel burning in your upper legs and inner thighs.
Bridge Exercise
The bridge exercise, which is one of the ideal movements for the back leg and hip area, helps to tighten your legs. Lying on your back on the mat, place your hands at your sides. With the soles of your feet on the floor, bend your knees and lift your lower back up and down for two to three seconds. While doing this movement, you must maintain control of your lower back and keep your shoulders stable on the floor. You can also tighten your hips and abdomen while practicing the movement to increase the range of motion. You can do the exercise for 15 repetitions and 3 sets.
Squat
The squat, which is indispensable for exercises without equipment, works our whole body. The squat movement, which activates many muscle areas, especially in the legs and abdomen, is one of the most effective ways to get in shape and lose weight.
It is very important that you execute the squat correctly or it can lead to serious injuries. First, spread your feet a little wider than hip-width apart and start standing. Make sure your back is straight as you bend your knees and lower your hips down. Keep bending until your upper legs are parallel to the floor. Then push off the floor with your heels and return to the starting position.
Bent-Over Row Exercise
You will need small dumbbells to do this exercise. The bent-over row exercise, which works all the muscles in the upper body, also requires the muscles in the legs and abdomen to be in a strong position. When performing the exercise, you need to keep your back in the center and keep your elbows as close to the body as possible.
Push-ups
Stand in the normal plank position. Make sure all your muscles are tense. Take a deep breath and start doing push-ups. Inhale as you approach the floor, then exhale and push yourself up. Repeat the movement 20 times. If you feel pain during this exercise, which will take 5 minutes in total, take a 30-second break after 10 push-ups.
Superman Movement
Lie flat on the floor for the Superman exercise, ideal for the back muscles. Stretch your hands forward with your palms facing the floor. At the same time, try to lift your feet upwards without breaking them at the knees. Stop for as long as you can stand it and then let yourself go. Continue this movement for 3 minutes, which works your muscles significantly.
Plank Walk
The plank works your abdominal muscles and your whole body, while the plank walk strengthens your arms.
- Take a push-up position.
- Spread your left arm and leg wide.
- Bring your right arm and leg closer to the left so that you are in the push-up position again.
- You can tighten your arms by walking in this position.
- You can do 3 sets of 30 seconds each.
