4 simple exercises that tone the whole body: legs, buttocks, belly and arms

With the hectic pace of life we lead, we struggle to find time to take care of our physical form. But that should no longer be an excuse to neglect your body. It must be said that with the internet, it is now possible to train while staying at home, and even without equipment.

Discover these 4 exercises that will allow you to work your buttocks, your belly, your arms and your legs… while staying at home!

Physical activity is essential to keep the body healthy, but also to tone and build muscle. For this, you do not have to go to the gym or bodybuilding or to be equipped. Here are 4 exercises that you can do at home, and without equipment.

1. Floor push-ups

Lie on your stomach and place your hands flat on the floor at shoulder level. The sole of your foot should touch the ground. Keeping your back straight, lift yourself up by supporting yourself on your hands so that your body forms a straight line from head to toe. Inhale and lower your torso to the floor until your elbows form a right angle. Then, exhale and lift yourself up again, pressing down on your hands. Keep lowering your torso and raising it at your own pace.

Push-ups help tone the entire upper body, working the arms, shoulders, back and pecs.

2. Squats

Stand upright with your legs shoulder-width apart and your back straight. Flex your legs and, while keeping your back straight, lower your butt as if you were going to sit down. Push your buttocks back slightly and continue lowering until your thighs are parallel to the floor. Inhale and come back up to the starting position. Do 10 repetitions of this exercise. This movement will allow you to work both the quadriceps, the glutes and the adductors.

3. Elevation of the pelvis

Lie on your back with your legs bent and hip-width apart. Keep your feet flat on the ground.

Exhale and lift your pelvis, pushing off your feet to lift your hips up. Contract your glutes and abs during the movement and keep your hips aligned with your knees and shoulders.

Then bring your glutes back towards the floor without touching it and repeat the movement. This exercise will allow you to work the thighs, glutes and abs.

4. Bike Type Crunch

Lie on your back, bend your knees and place your hands behind your head with your elbows apart. Pull in your belly to contract your abdominals and lift your shoulders as if you were going to perform a classic crunch movement. Next, bring your left knee toward your chest while stretching your right leg, as if you were going to pedal. Simultaneously, twist your torso to the left to touch your knee of the bent leg with your right elbow. Return to the starting position and repeat the movement on the other side. Do 10 reps alternating sides as if pedaling.

This exercise allows you to work the abdominals, because it solicits the rectus muscle of the abdomen, but also the external obliques.

The benefit of building muscle

Toning our body does not only have aesthetic purposes, but it also allows us to strengthen our muscles in order to facilitate daily tasks.

The glutes

The gluteus is a muscle group made up of 3 muscles: gluteus maximus, gluteus medius and gluteus minimus. It is an important group because it allows, among other things, to stabilize our pelvis and to facilitate our daily movements such as, among other things, walking, running, sitting down or getting up.

Abdominals

The abdominal muscles are made up of the transverse, oblique, and rectus muscles. They help maintain the pelvis and keep the bust straight, in order to maintain good posture and protect against back pain.

Arms

Strengthening the arms strengthens them so that they perform their daily functions without problems such as carrying something, pushing, pulling, etc., without risk of injury.

Legs

When we work our legs, we muscle our lower back at the same time. This allows them to develop their resistance and therefore reduce back pain. Toning the legs also helps strengthen our balance and stability.

That said, physical activity is unquestionably important for the body, especially if you want to age healthy!