You decided that now is the right time to start losing weight, but the main problem is that you are quite busy and do not have enough time to visit the gym every day. Do not give up of your goals so easy, because this article will present to you one very effective workout that is lasting no more than 15-minutes and the best thing is that you should not leave your home in order to perform the same. The workout easily may be performed at home because no special equipment is needed. The same is consisted of 7 simple exercises that must be performed every day during a period of one month. So find a suitable corner at your home where you may perform the workout and start achieving your goal even tomorrow.
Following are detailed explanations of each move of the exercises.
Start the exercise by placing your body onto your knees and hands so that the hands will be positioned below your shoulders.
Use the heels of your hands and the balls of our feet so that you may lift the body a little bit and to be able to drive your feet to the back until your body gets into a plank position.
Next, before lowering your body down to the floor, bend your elbows. At the end you may push your body back up so that the same reaches the starting position.
- Bicycle Crunches
Start the exercise by laying down on your back so that your hands will be placed behind your head.
Raise your knees until they form an angle of 90 degrees.
Then easily you will be able to raise the upper part of your body too.
Start performing a pedal motion with your legs i.e. you will have to drive one of your knees up towards your armpit as you are simultaneously straightening the opposite leg.
While you are performing these simultaneous movements, rotate your torso.
Make as many repetitions as possible.
- Jumping Squats
Start the exercise by standing on both your feet. The distance between the feet should be the same as between the shoulders.
Then perform a normal squat and immediately jump into the air. When you will be lowering on the ground, you will have to return your body into a squat position.
Make 10 repetitions of the exercise.
Start the exercise by standing on both your feet.
The distance between the feet should be the same as between the shoulders. Place your hands on the hips.
Next, make a step to the front with one of your legs. Then flex your knees to a point where your rear knee will almost touch the ground.
Then you may bring back your body to the starting position. Make 20 repetitions of the exercise.
- Side Plank
Start the exercise by placing your body into a right side plank position. Use your right forearm as bases for your body.
Contract your core and lift your hips until your body reaches a straight line starting from your toes up to your head.
Try to stay into this position for several seconds, lower your body to the ground, and perform the same movements with the opposite side.
- Mountain Climber
Start the exercise by bringing your body into a plank position.
This means that your arms need to be placed on the floor and your hands need to be directly under your shoulders.
Keep your heels off the floor and your legs need to be straight on your toes.
Make a movement by bending your right knee and pull the entire leg towards the chest.
Try to stay into this position for several seconds and the return your body back to a plank position.
Alternate sides and make several repetitions with both legs.
Start the exercise by laying down on your back.
Place your arms by your sides and bend your knees.
The distance between your feet should be the same as the one between your shoulders.
Next, raise your hips off the floor while you are keeping your back in a straight position.
Try to stay into this position for several seconds and then lower your hips back to the floor.