conseils-shape-exercice-rester-tonique-en-4-exercices

STAYING TONED IN 4 EXERCISES

Do you struggle to find time to get to the gym? Never mind! Use your free time to firm up your figure at home. Here is a simple and effective fitness programme that you can follow as soon as you get up for a guaranteed toning effect.

 

Coach's tips:

  • Every day (preferably in the morning and on an empty stomach) for one month, do these four exercises for five minutes each to target your thighs, bum and abs. This will take a total of 20 minutes per session.
  • Before getting started, make sure you've got a bottle of water to drink during the recovery period.
  • Get your floor mat and stopwatch ready.
  • For each movement, do one minute of exercise then give yourself 30 seconds of rest. Do three sets of each in order to achieve five minutes of exercise.

 

Exercise n°1: leg raises on the floor

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  • Objective: to strengthen your glutes.

 

  • Performing the exercise: lie on your side on the floor with your upper leg straight and the other bent underneath you, and your hips leaning slightly forward. Raise your leg without moving your hips, keeping the movement controlled and smooth. Lower your leg without placing your foot down.

 

  • Breathing: exhale as you raise your leg and inhale as you bring it back down.

 

  • Safety tips: keep your body aligned throughout the exercise. It is best to lie down completely on the ground (so that you aren't resting on your elbow and shoulder). Brace your core in order to stabilise your hips.

 

Variation: to make the exercise slightly harder, add weights! We recommend using the GYM WEIGHTS, weighted bands that you can attach to your ankles using a rip-tab. They vary in colour depending on the weight (2 x 0.5 kg for the pink models, 2 x 0.75 kg for green, 2 x 1 kg for blue, 2 x 1.5 kg for grey and 2 x 2 kg for black). You may want to select two different weights: one for starting out and another for progressing and motivating yourself!

 

Exercise n°2: one-legged glute bridge

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  • Objective: to strengthen your gluteus maximus and hamstrings.

 

  • Performing the exercise: lie on your back, with your arms by your sides. Your legs should be bent with one foot flat on the floor and the other foot over the opposite knee. Inhale then exhale as you lift your bum off the floor (push through your foot). Lower your hips back down, without putting your bum on the floor. Repeat the movement.

 

  • Breathing: exhale as you raise your hips, inhale as you lower them.

 

  • Safety tips: keep your head on the floor in order to keep your spine straight. Suck your belly button in towards your spine in order to protect your back. Do not lift your hips too high and arch your back.

 

Exercise n°3: sideways horizontal plank

conseils-shape-exercice-rester-tonique-en-4-exercices-planche-horizontale

  • Targeted muscles: the transverse abdominals, but you can also focus on your internal and external obliques.

 

  • Performing the exercise: lie sideways, leaning on your elbows or with your hands flat on the floor, fists closed. Raise your pelvis and hold the position. Breathe in, pulling your naval towards your spine, whilst minimising tension in your shoulders. Make a 90° angle between your upper body and the elbow on the floor.

 

  • Breathing: breathe normally throughout the exercise.

 

If you have trouble holding the plank for one minute, bend one leg and rest it on the floor, keeping the other one straight. Start by holding the position for 30 seconds. Alternate between 30 seconds of effort and 30 seconds of recovery for 5 minutes.

 

Exercise n°4: chair sits

conseils-shape-exercice-rester-tonique-en-4-exercices-la-chaise

  • Objectiveto strengthen your thighs.

 

  • Performing the exercise: back against a wall, hands alongside your body, thighs parallel to the floor. Bend your knees and try to hold that "chair" position for 1 minute. Recover for 30 seconds then repeat the movement until you have done five minutes of exercise.

 

  • Breathing: breathe slowly and deeply.

 

  • Safety tips: contract your abs to protect your back, which should remain flat against the wall throughout the entire exercise.

 

Variation: in order to make the exercise harder, straighten one leg in front of you and try to hold it for 10 seconds. Then repeat with the other leg, and so on.

 

 

 

In order to firm up your figure, we recommend, complementing these muscle strengthening exercises with cardio sessions (using a treadmill, exercise bike, cross trainer, stepper), for at least 30 minutes twice a week. Remember to also eat a varied and balanced diet. And what is the winning formula for each meal? 1/3 protein, 1/3 carbohydrate, 1/3 vegetables.

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