Exercises to do at home for a glow up!!

6 min read
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The CB got extended till 1 June 2020, that means the gyms, swimming pools are going to be close for another month or so.

But that doesn’t mean all of us are just going to wait to become balls at home ❌

Getting Fat GIFs | Tenor

Here are some exercises that you can do to ensure that you stay in shape, and hopefully get a glow-up!!😊

If you haven’t checked our first article on home exercises, please do!🥰

Just a tip: to lose weight, you should focus on High-Intensity exercises (HIIT)🏃‍♂️. To get that toned, healthy-looking body, you need to do weight training 🏋️‍♀️

So this article will have a combination of both kinds of exercises for you to customise your exercise plan to help you achieve that body you always wanted 🙂

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HIIT

Credit: self.com

Just 30 minute a day is enough to get your body burning those stubborn fats. This workout routine consists of 6 exercises.

Depending on individuals, you can choose which option you would like to work with:

  1. 30 seconds of work, 30 seconds of rest
  2. 45 seconds of work, 15 seconds of rest

After completing the 6 exercises, you have completed 1 circuit. Repeat the circuit 4 times.

Although it is good to push yourself to your limits, please do not overexert and injure yourself. Safety first~

Butt kicks

  • Stand tall with your feet hip-width apart, core engaged, and your hands placed one on top the other at the small of your back
  • Jog in place, kicking your heels high to try to tap your butt

butt kicks

For lower impact, try marching in place, focusing on using your core to pull your knees up to hip height each step.

  • Stand with your feet shoulder-width apart, your core engaged, and your hands on your hips
  • Step back with your right foot and bend both knees to 90 degrees to sink into a lunge. Keep your core engaged, your hips tucked, and your back straight
  • Return to your starting position by pushing off your right foot and stepping forward
  • Repeat on the other side. Continue to alternate sides

reverse lunge

For lower impact, try doing static lunges (or split squats) instead. To do those, you’ll begin with your feet in a staggered stance and then bend both knees to 90 degrees to drop into a lunge. You’ll do all the reps on one side, then repeat on the other

How to Do a Split Lunge | POPSUGAR Fitness

  • Stand with your feet together, core engaged, and hands at your chest
  • Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are parallel to the floor. Tap the floor with your right hand
  • Jump your feet back together to return to your starting position. Do two small hops in place, and then immediately jump your feet wide again to drop into another wide squat, this time tapping the floor with your left hand
  • Continue to do pop squats, alternating your hand that you tap to the floor each time

pop squat with 2 hops

For lower impact, do a classic squat and remove the hop

  • Start in a Downward Dog position: Begin on all-fours (on your hands and knees) on the floor; from there, lift your knees and pike your hips so your body forms an inverted V-shape and your head is relaxed between your biceps. Your arms and legs should be straight, your core engaged, and your back flat. You may feel a stretch in the back of your legs—your heels do not need to touch the floor
  • From this starting position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction
  • From this starting position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction
  • From here, push back into your Downward Dog position, this time lifting your left hand and bringing it back to tap the toes on your right foot
  • Continue to alternate between opposite toe taps from your Downward Dog and high plank. Try to make the movement smooth and continuous

plank to downward dog toe tap

  • Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow
  • As you land on your right foot, swing your left foot behind you, keeping your left foot off the floor. Bring your left hand down as your right arm swings behind your back
  • Swing your left leg to the left and jump, landing lightly on your left foot. Allow your right foot to swing behind you, and your right hand to come down toward the floor and your left arm to swing behind your back
  • Continue to skate from side to side

skater

For lower impact, skip the jump and just take a wide step to each side instead

  • Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel to each other
  • Extend your legs behind you, feet hip-width apart
  • Tuck your tailbone and engage your core, butt, and quads
  • Hold this position

forearm plank hold

After the HIIT, you are going to find yourself perspiring so much, and that’s a sign that those stubborn fats are slowly but surely going away:)

Weight training for a toned stomach

Credit: brightside.me

Crunches, 15 times

  • Lie on your back on the floor or on a comfortable mat
  • Bend your knees
  • Lift your shoulders toward the ceiling using your abdominal muscles and pause at the peak

The Ultimate Ab Workout (with gifs!) - Album on Imgur

Double leg reach, 10 times

  • Lie on your back with your legs stretched and your arms facing upward
  • Lift your feet back off the ground at a 45-degree angle using your abdominal muscles and pause at the peak
  • Then slowly lie back down keeping your arms and legs stretched

Ankle Reaches. Keeping your legs straight and your toes pointed ...

Plank hip dips, 20 times

  • Begin in a push-up position with your elbows on the ground while resting on your forearms. Keep your arms at a 90-degree angle
  • Arch your back out slightly
  • Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips
  • Lower back down to the starting position

Forearm Plank Hip Dips GIF | Gfycat

Windshield, 10 times

  • Lie on your back with your knees stretched and your legs straight up
  • Straighten your arms by your sides
  • Scoop out your lower abs
  • Drop your legs slowly to one side
  • Repeat with the opposite side

Pin on Exercise

Weight training for a toned lower body

Credit: coachmag.co.uk

Squat, 3 sets of 10 reps

  •  Stand with your feet hip-width apart
  • Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground
  • Then drive through your heels to return to standing

move-this-deep-squat-boxing-workouts | 24Life

Lunge, 3 sets of 10 reps

  • From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90°
  • Push back up through your right foot to standing
  • Do all your reps on one leg, then switch to the other

Lunges GIFs - Get the best GIF on GIPHY

Pistol Squat, 3 sets of 10 reps

  • The pistol squat is perhaps the toughest bodyweight variation of the squat
  • Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you

Pistol Squat | Workout guide, Pistol squat, Squats

If you are a beginner or find this too difficult, skip this. This exercise is real difficult, even an athlete would find this challenging.

Exhausted GIFs - Get the best GIF on GIPHY

Good morning, 3 sets of 10 reps

  • Stand with your feet shoulder-width apart and your hands behind your head
  • Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

Good mornings exercise gif » GIF Images Download

Side lunge, 3 sets of 10 reps

  • From standing take a big step to one side and lower until the knee on your leading leg is bent at 90°, keeping your trailing leg straight
  • Push back up to standing
  • Do all your reps on one side, then switch.

You'll Want To Add This Lunge To The Beginning of Every Workout ...

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