Here are some quick ways to get fit in the comfort of your own home if you don’t have time to visit the gym after a long working day. Or if you really have little time after work, you can find an empty room at your workplace and practice a bit.
Here are some of the easiest and fastest ways to get top fit.
Just get enough space where you can bend your knee as if you were sitting in a chair. Bend it almost at 90 °. Hold the position for a few seconds and then slowly lift up your buttocks. It will not only strengthen your buttocks; it will make your thighs firm and you will look great in that mini-pump. Or you can do it at your desk if you can’t get away and have plans after work. Stand with your feet slightly apart.
“Push your hips back to place your weight on your heels instead of your toes. Bend over at 45 ° as you lower your hips to the knee. Keep your abdominal muscles tight and rib cage high. Wrap your toes – your weight should be on your heels. Keep your knees above your ankles. Squeeze your buttocks to get up, ”is the power coach Mike Ryan’s advice.
It’s another thing you can do at your desk. But swap your chair for a practice ball to get the most out of it. Don’t get comfortable; you will feel your stomach muscles working while balancing your posture and coordination. You don’t have to sit there all day – start with an hour a day and gradually increase it. We bet your colleagues will be jealous of your easy exercise plan.
Don’t neglect your arms. Weights are an easy way to build arm muscles. Get the right weight for you and adjust five-minute stretch and light exercises every morning and evening. It won’t be nice to work it back and forth every day; so do not neglect the exercises at home.
Step or Jog
If it’s a nice day, get the most out of it. Leave the short bus ride and go for a walk. You do not even realize you are exercising, but your legs will become stronger when you choose to choose other transports. A quick jog session in the mornings or evenings is also a free, easy way of getting fit. You can run for 20 minutes or 10 minutes sprint (make sure you are warm on it) – both are equally effective.
Forward a lunges
Bring one leg forward as if taking a long step and keep your back straight. Slow down; let your back leg bend forward (both knees should be bent). Stair with the heel of your front foot to return to the standing position; make sure you swap between sets of legs. About 10 of them a day will give you great results and it’s easy to fit where and when you can.