It’s not easy to find time to work out when you’re busy with your job, family and the like. But that doesn’t mean you can’t achieve your fitness goals or your goal to set the next score at live dealer online casino games.
You finally want a toned body and defined muscles, but you don’t really have that much time for a regular exercise routine?
We’ll show you which exercises are enough to get you fit in four weeks with just 10 minutes a day. All you need is your own body weight and a small medicine ball.
Six Exercises For You
The plank is one of the most effective full-body exercises that you can easily do at home. To do it, lie on your stomach and support yourself on the floor with your forearms and the tops of your feet. It is important that the body remains in a straight line. The buttocks should be neither above nor below the body.
Hold this position as long as possible. Keep setting small goals here so that you can hold the plank a few seconds longer each time. If you can hold a minute with correct form, you’re already pretty fit.
Push-ups train the entire upper body, especially the arms and chest. This exercise should not be missing in any workout plan.
To perform the push-up, start in the same position as for the plank, but support yourself with your hands instead of your forearms.
Again, make sure your body stays in a straight line and you maintain some body tension. Your hands should be slightly more than shoulder width apart.
Your gaze should not be straight down or forward. It is best to find a point in front of your fingertips and keep your eyes on it during the exercise.
Bend the arms and go down so low that the upper body almost touches the floor. As you exhale, push yourself back up.
Repeat the exercise as often as you can. Tip: If this is still too hard for you, you can also do the exercise on your knees.
Let’s move on to legs and butt: Squats are a must.
Place your feet hip-width apart and turn your toes slightly outward.
Extend your arms forward and squat low – preferably as low as you can. Allow the knees to come over the tops of the toes.
Hold the position for a few seconds and then push yourself back up off the floor at full strength.
In the up position, stretch completely and tighten your butt.
4. Donkey kicks
The donkey kick is much more elegant than its name suggests and also conjures up a great butt.
Get into a quadruped stance. Make sure your hands are under your shoulders and your hips are above your knees.
Raise one leg upward at an angle. Imagine that you want to touch the ceiling with the sole of your foot. Be careful not to buckle your hips, but keep them aligned straight.
Firmly tighten the muscles in your buttocks and the back of your thighs and lower your foot without touching the floor. Start with your weaker side and perform the same number of repetitions on the other side.
5. Dead bugs
Now go back to the core with the dead bug exercise.
Lie on your back, bend your legs at a 90-degree angle in the air and touch your knees with your hands. Important: The feet are flexed.
Extend the right arm over the head and extend the left leg forward as low as possible without the arm and legs touching the floor.
Return to the starting position and repeat the exercise on the other side.
Tip: Putting some pressure on the knees with your hands can make the exercise more intense.
6. Looking down dog
The posture of the dog looking down is not only popular in yoga. To make the exercise a little more intense, here we present a variation of the yoga posture: the dog looking down with lifting.
To do this, first get into the usual downward looking dog. Either extend the legs completely or bend the knees.
Extend one leg back and up.
Without putting the leg down, slide into plank and bring the knee bent to the chest. Arch your back so that you can touch your knee with the tip of your chin. This is probably quite strenuous on the abs.
Repeat the exercise on the other side.