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How to do it: Planking is a simple but effective static bodyweight exercise. Hold the body stiff and straight, keep your back and legs straight without sagging or arching.
Results: When done correctly, the exercise works the abs, back, buttocks, legs, and arms. It also improves posture and general muscle tone. It also develops strength primarily in the core muscles that connect the upper and lower body.
How to do it:
Without altering or changing position, continue to the next exercise which is done literally as its name suggests; Push-ups, from the initial position of planking, with straight arms lower yourself as far as you can. Make sure your back, pelvis, and legs form a straight line. Then slowly push yourself (weight) back up.
Results: The reward is that it tones your chest, arms (especially the triceps) and abdominal muscles.
Thigh and buttock muscles workout
How to do it:
For this workout, stand on all fours like an animal, and then stretch your left leg and right arm simultaneously in a straight line. Then slowly bend them and touch your right elbow to your left knee. Straighten up again, then change the arm and leg.
Results: Good for the torso and hip-bending muscles. It also strengthens most of the back muscles, the buttocks, and the waist.
How to do it: Squatting is one of the most productive if not the best exercise out there, it’s quite hard to do but very rewarding when done right. Place your feet shoulder-width apart, standing on your whole foot. Make as if to sit on an imaginary chair, with your knees and feet on the same line and your back kept straight. You can keep your balance by raising your arms in front of you. Then rise back up as slowly as you can.
Results: Strengthens muscles of the buttocks, thighs, and ankles.
Exercise for abs
How to do it:
This exercise affects the abdominal muscles. Lie on your back with your arms stretched above your head and your knees bent. Slowly raise your upper body with your arms straight reaching for your toes. Then slowly return to the original position.
Results: This workout is useful for strengthening core muscles and improving performance with certain sports. It helps to ease back pain and withstanding abdominal impacts like taking punches. In the process it helps to burn fat.
Abs + buttocks
How to do it: If you are looking to strengthen the muscles around the waist, buttocks and abs, then this is the one for best results. With your hands and feet propping you off the ground, raise your body up till you feel tension in your back. Then raise one leg as far above your body as you can. Lower your upper body without lifting the second heel or toes off the floor.
Results: Strengthens the muscles of the waist, abs, and buttocks.
How to do it: Lie facedown on the floor with your arms bent at the elbow and placed beneath your head. Lift your upper body as far as you can. Stay in this position for a second, and slowly return to the initial position.
Results: Tones and strengthens the spinal muscles.
Do the following sets for 6 days:
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