Now that we’re all spending more time at home, it’s the perfect moment to start working on our health. From eating more vegetables and balanced meals to working out from home. Nasrien will share the best home exercises to get the killer body you’ve always wanted. Thank her later!
Don’t be moody, work on
that booty!
Donkey kicks
Let’s start your daily routine of home exercises with an easy one for firm buttocks. Sit on your hands and knees on the ground, with your shoulders straight above your hands. Kick then gently with one leg to the back, with a bent knee. Then return to your starting position. Do this 15 times and then change legs. Plus: this exercise is also very good for your abdominal muscles!
Glute bridges
This sounds pretty complicated, but it’s not. It works like this: lie on your back with your knees raised and your feet on the ground. Then (by applying force with your heels) push your pelvis and buttocks up. Hold this for a few seconds and then go back to your starting position. Repeat this a couple of times.
The rainbow
Start on the ground with your knees at hip width and your hands straight under your shoulders. Lift your leg all the way back and a little to the left over the other leg. Keep your back and leg straight and point your leg towards the floor. Tighten your gluteal muscles as you return your leg to the starting position and then point your foot to the right. Go back to the starting position and repeat the exercise. Hold the exercise for 45 to 60 seconds before changing legs.
Reverse lunges
Compared with a basic lunge, this exercise places less stress on the knees while still toning your entire leg. Just stand upright, with your hand at your hips (to make it harder, you can put your hand on your head) and take a stap backwards with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor.
Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs, and step back with right leg.
Squat
Put your feet on shoulder width with your feet straight forward, then tilt your pelvis so that you get a hollow back. Now sink down; focus on making sure your knees don’t get past your toes and your upper body is still upright. (Just as if you were sitting naturally on a chair).
To make this easier, look constantly straight ahead, this will automatically pull your chest up and give you an upright posture. Then you push your own body back up from your legs. It is important that you push from the heel of your foot and not from your toes.
Try to do this ‘home exercises’ work out three times a week and don’t hesitate to do a couple of sets. It might be difficult in the beginning but if you do it consistently, you will have a perfect summer body in no time!
