10 easy exercises for those who do not exercise

1. Sport in easy mode

We will not repeat it for the umpteenth time... Although, in fact, yes: to be in shape and display a firm, toned and slender silhouette, diets are not very useful. The best thing is to do a minimum of sport, to burn calories, boost energy expenditure, and work our muscles to lose fat.

Yes, but... no matter how much we know, when you're not motivated and don't really like sport, it's really (really) difficult to get started. And it's true that apart from endorphin addicts, everyone prefers to spend 1 hour watching series on TV than curdling them in the park for a run.

So take note of lazy people, those allergic to perspiration and sports dummies: Fourchette & Bikini has found us 10 super-easy sports exercises... to do at home of course!

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

2. Abdominal core for concrete abs

Sheathing, nothing like it to work the muscles of the abdominal strap... in depth! Yes, because we often ignore it, but the classic abs (the good old crunch) only serve to build muscle on the surface. So if our abdominal belt is all relaxed in depth, we will still have chocolate bars... fondue!

And to do cladding, it's very simple: just lie down on a floor mat (not completely huh!), and stand only on your forearms and tiptoes.

Duration of the series: 1 minute.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

3. Costal sheathing to get rid of love handles

The costal sheathing is a variant of the ventral sheathing (no kidding!), which as its name suggests is practiced on the side, always relying on the forearm and the tip of the foot (the other arm will remain static, placed along the body).

It's an easy exercise to perform but very physical, ideal for working the oblique abdominals, and thus getting rid of the love handles that ruin our lives! We do not forget to contract the abs well while we gain especially.

Duration of the series: 1 minute, then 1 minute on the other side.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

4. Interval running to burn maximum calories

We often hear that the best sport for losing weight is running. Yes but what to do when you don't feel able to go running in the park for 1 hour? Well get into split running! The goal is simple: do 8 sets of 20 seconds of running at maximum power, then 40 seconds of walking to recover. An effective running session that lasts less than 10 minutes, who says better, frankly?

At first, it's easy, but after the 5th series, we start to be less clever! Two important things for a successful interval run: warm up well before and stretch afterwards, and run with more support on the toes than the heel!

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

5. Jump squats to firm up the thighs

The key to having pretty, slender, shapely legs is to exercise your thighs! And here is an exercise that is quite fun to achieve this: the jump squat.

Standing, we will spread the feet a little more than shoulder width, and bend the legs to descend into a squat position, keeping the arms stretched along the body; then we will do an extension to jump as high as possible, legs still apart and arms stretched towards the ceiling. Then, return to the initial position (squat), and we start again!

Duration of the series: 20 jumps, or about 1 minute.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

6. Air boxing to tone your arms

Air boxing is boxing, but without a punching bag, without an opponent, and even without boxing gloves! The objective is simple: we will imagine that we are facing a punching bag, gently bend our legs, and throw punches in front of us as quickly as possible, alternating left punches and right punches . Always having the abs contracted of course!

The super important thing for this exercise is to breathe well. Boxing is a very cardio sport, so if you stay in apnea during the exercise, you will quickly feel your breath run out! The goal of the game is not so much to hit hard, but to go fast, and to chain movements as much as possible.

Duration of the series: 1 minute. If after a while you feel comfortable, you can do this exercise with 1 kg dumbbells in each hand.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

7. Back weight lifting to firm up the triceps

Flabby triceps are far from being glam, and it can quickly become a complex for women. To firm them up easily, here is a simple exercise that just requires 2 dumbbells or 2 bottles of water (full!).

Standing, we will take a bottle in each hand, spread our feet shoulder-width apart, while contracting our abs. Then we will slightly lean forward, bring the arms along the body and bend the elbows; and from there, push the water bottles backwards, extending your arms well behind your body. Once back to the starting position, we start again!

Duration of the series: 3x20 repetitions with 30 seconds break each time.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

8. Push-ups on the wall for a firmer chest

No need to have done sport-studies to understand what the exercise of push-ups on the wall consists of! We will stand facing a wall, on tiptoe, and extend our arms so that our hands are flat on the wall, shoulder width apart. Attention: shoulders, pelvis and feet must be in the same alignment!

Once this position is acquired, we will bend our arms, and bring the chest towards our hands. Like classic push-ups, except that on a wall, it's easier! This exercise not only works the pecs, but also the arms.

Duration of the series: 3x20 push-ups.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

9. Squats for amazing buttocks

Here is an exercise that requires no equipment, and which is great for working the glutes, quadriceps and hamstrings (the muscles of the inner thigh, an area in which cellulite loves to settle). Besides !).

Standing, feet parallel and hip-width apart, stretch your arms along your body and keep your head straight, then bend your legs, stretching your arms straight out in front of you, until your thighs are parallel to the ground. Then we go back up, blowing and contracting the buttocks well!

Duration of the series: 3x20 repetitions, with 40 seconds of break each time.

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Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

10. The chair for thighs on top

Doing the chair against a wall is a perfect exercise to very effectively build your upper thighs. And in addition, it does not require any material, just a wall at home! To execute a chair without a perfect chair, you have to put your back to the wall (in the literal sense of the word), then gradually lower yourself until your thighs are parallel to the floor and your legs form a right angle at the level of the knee.

We contract the abs well, and we try to hold 20, then 30, then 60 seconds. If you feel a burn in the thighs? Don't panic, it works!

Become a member of the Croqueuses community with the Croq'kilos program.

Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!

11. Steps for well-defined calves

Putting on a skirt or shorts is all the same nicer when you have pretty little shapely calves... Here is an exercise to make them work quietly at home, with just a chair as an accessory.

We will put the chair in front of us, then bend and put one leg on the seat of the chair, and get back on the chair using the other leg, which will remain stretched during the extension and when we are standing on the chair. Then we go back down, and we alternate with the other leg.

Duration of the series: 3x30 movements (15 per leg) with 30 seconds of recovery.

Become a member of the Croqueuses community with the Croq'kilos program.

Do you dream of finding your old silhouette? With Croq'body, it's possible and in just 10 weeks!