10 Exercises to train at home by PT Ana Águas

Training at home is an excellent option for those who don't have time or simply don't like going to the gym. The important thing is to exercise , regardless of location.

The human body was created to be in motion . In primitive times, man needed to hunt, escape from animals, obtain food, carry weights, etc. The body needs to move to stay healthy and toned .

If you have a sedentary lifestyle or are too lazy to go to the gym, it's time to change that! Having an active life has positive impacts on health but, above all, it improves general well-being .

Advantages of training at home

Regular physical exercise strengthens muscles and strengthens the cardiovascular system . Training at home does not require any financial expenditure. You just need to have imagination and a good disposition.

Even those who don't have the opportunity to go to a gym can easily achieve results. You will achieve a series of benefits for your health:

• Stimulate the immune system , helping to prevent diseases such as heart disease, cardiovascular disease, type 2 diabetes, etc.;
• Moderate cholesterol levels;
• Help prevent obesity ;
• Improve mental health and prevent depression;
• Improve physical health and increase general well-being.

10 Simple exercises you can do at home

In this video, I leave some suggestions for exercises to train at home and maintain physical shape. Each exercise lasts just 1 minute and does not require any type of technical material. You just need willpower!

1. Triceps in supine position

Hands aligned with shoulders, with a large, heavy book in hands. Scapular supported on the couch, keeping the core straight and activated. Knees at 90°, aligned with the iliac bones.

2. Bottom on the sofa

Legs at 90° and pelvis off the sofa. Keeping your hands aligned with your shoulders, bend your arms , with your elbows close to your torso. At the same time, descend the basin.

3. Pushup on the couch

With your hands away from your shoulders, keeping them at axillary level. When descending, you must spread your elbows, maintaining 90°. Body in a plank, always keep your core activated.

4. Sofa squats

The basin touches the sofa and goes up again. Feet shoulder-width apart, keeping the core activated, so as not to accentuate the lumbar lordosis.

5. Lunge on the couch, supported by one leg

Weight on the front leg, maintaining 90°. The back leg is supported on the sofa. Always keep your back straight, looking straight ahead. You should then switch to the other leg and repeat the exercise.

6. Glute bridge

Both feet on the sofa, aligned with the pelvis. Go up and down the basin, without touching the floor. Contract your glutes in the upward phase of the exercise, always keeping your abdominals contracted, to stabilize your torso. Shoulders and head resting on the floor.

7. Glute bridge (single leg)

Keep one leg supported on the sofa. On the other, place your foot on your knee, rotating it externally. Do the same movement mentioned in the previous exercise. You should then switch to the other leg and repeat the exercise.

8. Crunch on the couch

Legs at 90°, supported on the sofa. Hands behind the back of the head.

9. Inverted sit-up

Keep your hands supported under the sofa. Keep your legs straight and raise them.

10. Abdominal

Start with your legs and arms straight. You can use a pillow on your hands throughout the exercise.

Clothing used in the video

• Top Xanthous
• Xanthous Leggings
• Lace Hypnotic Jumpsuit
• Top White Resist
• Bonny Yellow Leggings

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