Published : 01/27/2020
Categories : Let yourself be Inspired
2020 has started and with it comes new habits that we promise to follow every year. Whether it’s running, swimming, cycling or just walking, the most important thing is to move and stop making excuses.
We already know that exercise regularly is crucial for our health and wellbeing. There’re benefits at all ages when you exercise, but the workouts must be adapted. Taking care of your body (and your health in general!) doesn't have to be a headache. Don't like going to the gym? Isn’t outdoor running your favourite hobby? In & Out Cooking blog brings you the perfect solution - 4 simple exercises that you can do at home (in fact, wherever you feel like), that will help you achieve a healthy lifestyle, and increase your physical and mental health when well executed.
Squats
Squats are known to train all of the leg muscles and create a very high caloric expenditure rate. It essentially strengthens the lower body - legs, thighs, buttocks, back and even improves your body contour and posture. Squats are a classic workout, and they’re not that difficult to do:
1. Start by positioning your feet with the tip slightly out, as shown in the photo. Your foot must always be flat on the floor, never lifting the heels;
2. Contract the entire abdominal area;
3. Look straight ahead and always keep your back straight;
4. Perform the crouching movement, as if you’re sitting in a low seat. First, position the pelvis behind and then the legs.
A complete workout includes squats, and with the help of In & Out Cooking blog, you’ll get the results you want more easily!
One-sided squat / Lunge
Start with one leg in front of the other - step one leg forward and ensure that both legs are flexed to form a 90-degree angle. Make sure that your front knee does not extend beyond the toes, and that the back knee does not touch the floor. Your back should be perpendicular to the floor throughout the exercise, and your shoulders relaxed. Go back, and press on the heel of your front foot, repeating the movement to the other side.
Side Plank
As the name implies, the side plank is a variant of the more traditional plank we explained above (isometric plank). A stronger core is a synonym of more defined obliques. Place yourself in a lateral position and keep your elbow aligned with your shoulder. Remember that your head must be stable and in a neutral position, the neck aligned with the trunk, the legs straight, the spine straight and the glutes and core well flexed, to keep the muscles tense during the time you are in plank position and, this way, get more results. The ideal is to try to be in this position for 20 to 30 seconds on each side. Try to repeat the exercise several times (3 to 5) and increase the time throughout your workouts until you’re able to be in the side plank position for 1 minute straight.
The goal is simple: keep the pelvis elevated so that the body is straight from the shoulder to the feet. Everyone will be jealous of your new six-pack!
Mountain Climbers
With this exercise, you'll train your abs, shoulders and back at the same time. Start with the traditional plank position. Fully support your body on your hands and toes, place your spine straight and your abdominals contracted. Then, just move the knee towards the chest, in a movement as quickly as possible, alternating the two legs.
Practice these exercises and tell us how it went! Good training!