Plank
According to Quach Quang Linh - a personal PT in Hanoi, this is a full-body exercise that not only helps tone muscles but also consumes excess fat in the hips, thighs, and biceps, especially easy to do right in bed after waking up.
For the exercise to be most effective, it is necessary to perform the correct position: Lie on your stomach, holding your elbows at the right angle with your shoulders. Phosphate your toes and lift your body up, keeping your back, hips and head in line.
Do the movement from 30 seconds to 1 minute and repeat many times.
Waist rotation
Waist rotation is a simple exercise that everyone can do easily and brings many health benefits.
Waist rotation exercises have a direct effect on the waist area, burn excess fat in the abdomen and help possess a firm, slim waist - PT Quang Linh said.
The pose is very simple, just sit up on the bed, bend your arms at chest level, then rotate your waist, rotate to the left, right for 1 minute.
Lying on a bicycle
This exercise brings many benefits such as strengthening bones and joints, cardiovascular health, affecting the frontal abdominal muscles and deep internal abdominal muscles.
The exercise requires movement and smooth coordination of the arms, legs and the entire body.
Lying on the bed, her hands were tied together, placed behind her neck. Raise your legs slowly until they are perpendicular to the floor. From lowering your legs, it will form a 45-degree angle, then about 30 degrees from the floor.
Repeat the movement 4 times, each time 12 sets.
Stealing your legs
This is an effective calorie burning exercise, improving posture to help reduce back pain, increase body flexibility.
The movements in this exercise affect the lower abdominal muscles, hip flexors, frontal thigh muscles, and accessories including the skeletal muscles, hamstrings, and lower back.
Do the following movements: Lie on your back with your legs intertwined and your hands under your buttocks. Lift your right leg off the ground above your hips. At the same time, lift your left leg a few cm off the ground. Hold this position for 5 seconds, then switch the positions of your legs, performing continuous rock movements to cut and pull your legs.
PT Quang Linh noted that for exercises to achieve the highest efficiency, they need to be combined with a scientific diet.
