15 minutes of sport a day: exercises to do at home
In the hectic everyday life, sometimes we forget how important it is to do some physical activity. In fact, sport helps us not only to stay fit, but also to safeguard our health and improve our health. self-esteem. Especially during the autumn and winter months, it can happen that you don't feel like going out for a run or going to the gym. There is, however, a solution: 15 minutes of sport a day is a great way to not neglect physical exercise and feel better about yourself!
The sports program
- Work on one area of the body a day: abs on Monday, thighs on Tuesday ...
- These exercises allow muscle strengthening, also act as an anti-stress, help balance and coordination of movements.
- On weekends, maintain a cardio workout to increase your heart's performance and endurance.
- In 15 minutes you can do 3 series of each exercise, but those who have time or are already a little trained can do 5 series. Friday is only the day of stretching.
- Before each session, there is a light warm-up and after a stretching exercise (which you can choose from those already scheduled for Friday).
See also
The preparation
You create space around yourself and stand in front of a mirror to correct your position or movement if necessary. The ideal is to do the exercises on an empty stomach to burn as many calories as possible and avoid the risk of feeling that festive feeling of nausea. It is not dangerous to work on an empty stomach until you do a cardio workout. Make sure you have water next to it. you and drink a little between one exercise and another as soon as you feel the need.
Ideally, you should use a mat for your exercise, such as the one available on Amazon. Never exercise on the bed, as it is too soft and hurts your back.
Good to know: If you only have 15 minutes a day, you'll be happy to stick to this schedule, adding a cardio workout on the weekend. Those with a little more time can choose to do the Friday stretching session at the end of each workout.
Finally, between one series of exercises and the other, allow yourself 15 seconds of recovery time with 5-6 full breaths: inhale through the nose followed by long, deep exhalation through the mouth.
Monday: abs
Torso lifts
This exercise serves to strengthen the rectus abdominis muscle.
Starting position: lying down, feet placed on a chair or bed so that the knees are aligned with the buttocks to avoid back problems. With your hands behind your neck, lift your torso up by directing your shoulders towards your knees, then come back down with a breath.
Do 3 sets of 15 exercises.
Strengthening of the transverse muscle
Starting position: on all fours, start with your arms stretched out in front of you and then move your elbows in place of your hands. Keep your belly in and keep your back straight. Remain in the position with the elbows forward for at least 15 seconds and repeat the operation 2 or 3 times.
Strengthening of the obliques
Starting position: Lie on your back with your legs bent and your heels close to your buttocks to have your back firmly attached to the ground. Then bring the ankle of the first leg to the knee, obtaining its full opening. With your hands behind your neck, breathe deeply and raise your torso by rotating it: direct the left shoulder towards the right knee and vice versa.
3 sets of 15 exercises left, then right.
Buttocks: hip abduction
Starting position: lying on the side, with the head resting on the bent arm, we bring the 2 legs bent in front of the abdomen. We extend the leg that is up in front of us, then making 5 small movements up and down. exercise must not be in contact neither with the ground nor with the knee of the lower one.
3 sets of 10 groups of movements.
Buttocks
Starting position: lying on the ground with heels close to the buttocks, the buttocks are lifted a few centimeters. The pelvis should be raised until the buttocks contract.
Tuesday: thigh adductors
Squat
Starting position: sitting on a chair, the edge of the seat will be mid-thigh: With your ankles aligned, you go up, keeping your arms extended in front of you to recover your balance. Then you go down again, touching the chair. You exhale as you go up.
3 sets of 15 squats.
Back of the thighs
Starting position: standing in front of a chair, he puts one leg behind him on the seat of the chair. Holding on to a support to maintain balance, the foot is flexed back towards the buttock, exhaling. While performing the movement, the two knees are side by side and the abdominals are tightly closed.
3 sets of 20 movements per side.
Adductors
Starting position: lie on your side, pass one leg bent forward and lift the other straight leg. Once the movement is complete, raise and lower the straight leg until it touches the floor.
5 sets per leg.
At the end of this session, do the stretching exercises for the lower back and back. If it is possible to also join the exercise for cervical distension.
Wednesday: back / back shoulders
Complete exercise for the back
Starting position: sitting on a chair, take a weight and bring it up to the middle of the shin. Contract your abs and lift the weight above your head, without arching your back.
3 sets of 15 movements.
Reinforcement of the great dorsals
For this exercise, we recommend the use of a dumbbell of at least 2 kg, which can be found on Amazon.
Starting position: standing, using a weight, keep your arms straight and stretched out in front. Lower the arms up to the height of the buttocks and then raise them. During the descent phase, the shoulders are lowered as much as possible to make the shoulder blade work well. It inspires you as you rise, that is, during the effort.
3 sets of 15 movements.
Strengthening rhomboid muscles
For this exercise you need the help of a rubber band. If you don't have one, you can easily find it on Amazon.
Starting position: standing, with arms outstretched, hold the elastic in front of you and pull until it touches your chest. Inhale as you open your arms.
3 sets of 15 movements.
At the end of this session, do the stretching exercises for the buttocks and lower back. If possible, also do those of the relaxation of the trapezius muscles scheduled for Friday.
Thursday: Waist abdominal triceps
Abdominals: Torso lifts
Starting position: lie down, with your feet placed on a chair so that your knees are above your buttocks, bring your hands behind your neck and then bring your torso to your knees as you inhale.
3 sets of 15 movements.
Exercise to sharpen your life
To do this exercise, help yourself with two weights or a stick.
Starting position: sitting on the chair, stretch your arms while keeping the weights steady. Rotate to both sides, trying to stay still with outstretched arms. Be careful to keep your back straight, your torso slightly bent forward.
Alternate 30 rotations left and right.
Muscles of the triceps
Starting position: sitting on a chair, with your back against the backrest, you bring your arm stretched over your head, keeping your wrist and elbow aligned. Meanwhile, with the other hand a weight is held steady by raising and lifting the arm.
You inhale as your arm rises.
At the end of this session, do the stretching exercises for the buttocks and lower back.
Friday: stretching
Below we present all the stretching exercises to do on Fridays and during the other days, after the training session. Stretching is essential because it serves to stretch and relax the muscles after physical exertion or even after sitting for many hours - often in an incorrect position.
We suggest you do these exercises by dimming the light and with background music ... if you are relaxed, the results will be better!
Furthermore, it is essential to breathe well as the body assumes the starting position.
Extend with your arms in front of you, standing on your knees. Then come back smoothly, vertebra by vertebra as you inhale. Be careful not to arch your neck. Repeat eight times.
Tips: Dim the light, put on some background music ... if you are relaxed, the results will be better!
Breathe Well: - Breathe as you position your body - Breathe normally, but insist on breathing for a longer period of time while maintaining posture.
Stretching of the lower back and back of the thighs
Sit down, put your right hand on your left foot, do not pull on the leg. The exhalation is very slow, to promote flexibility. Stretch the thigh, calf, lower back and large back.
Repeat 3 or 4 times, for about 15 seconds.
The Frog
Lie down with your legs bent and keeping your body weight against the floor. Open your thighs to the side, with legs bent at the knees and spreading your arms. Once you have assumed the position of the frog, hold it for 2 minutes. During this time, we feel all our muscles: triceps, back, buttocks ... sink to the ground.
Stretching of the buttocks and lower back
Sitting down, you drop your torso and move your hands on the ground as far as possible in front of it, go back, unfold, stretch, stretch, then inhale to the starting position.
Do 3 times.
Release the cervical tension and relax the trapezius
Sitting with your back straight and your chest open, place your hands on your knees. Bring the ear to the shoulder alternately to the right and left. The breathing rate remains slow.
2 times on each side, keeping 15 seconds each time.
Relaxation of the thighs and buttocks
Lie on your stomach, rest your forehead on one hand, while bending the other arm to grab the ankle. Try to bring your heel towards your buttocks without taking your hips off the mat.
We maintain the posture for 15 seconds. To be done twice per leg.
