5 TOP EXERCISES TO STRENGTHEN YOUR BODY

You don’t have to spend so many hours and so much money in a gym in order to gain your dream body. The only thing you need is your body. I will show you a list of exercises that you can do without being in gym.

Press-ups
Start with the position of push-ups , having your arms stretched out, with your toes and palms in touch with the ground so that your body is straight and your hands under your shoulders. Keep your body straight throughout the exercise from head and buttocks to heel. Lower your body by bending your elbows until your chest reaches 10 cm from the ground and squeeze the ground with your hands to reach the starting position.

Plank
Support your elbows, keep your shoulders straight and away from the ears, pelvis straight to the body and align your knees. You should use your abs’ muscles to stay motionless at the posture of the plank.

Bridge
Lie on the mat with your back, bend your knees and place your feet wide in the width of your pelvis. The toes must point to the opposite wall. Place your palms next to your hips, looking down. Lightly push your legs as you slowly lift your hips up. Stay like this for 5 to 10 breaths and repeat 3 times.

Dogs’ position with head down
Your legs and knees should be as wide as your shoulder’s width. Open at the same width your hands too and stretch your fingers. Pressing only your hands, lift your knees off the floor and stretch your legs. Walk forward with your hands until the body forms a triangle with the floor. Stay at this position for about a minute.

Boat
Sit with your knees bent and your feet on the floor. Raise your legs so that they are parallel to the floor, with the knees bent. Tilt your body backwards, trying to balance on the bones of the rear. Stretch your arms forward, parallel to the floor, with the palms facing each other. Start straightening the legs. Stay at this position for 5 or 10 breaths and repeat five times.