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Shape: How to refine your silhouette
I redraw my waist
For a flat stomach effect, the secret is to strengthen the transverse, the deep muscles of the abdominal strap. Lying on your bed, bend your legs and bring your feet closer to your buttocks. Place the left hand on the left knee and the right hand on the right knee. Inhale while inflating the belly and contract the perineum. Then exhale, keeping the perineum tight and pressing the hands very hard on the knees. Do you feel slight tremors under the navel? Well done, it proves that you are performing the exercise correctly. To repeat 10 times.
Want an hourglass figure? The solution: mobilize the obliques – the muscles on the side of the stomach – with the oblique plank. On the ground, stand on the left knee and left forearm. The elbow must be right
under the shoulder. To avoid back pain, remember to align the shoulders, pelvis and knee. Then go up the leg
straight parallel to the ground (it must be stretched out), and extend the right arm above the head. Stay in this position for 1 minute. Do the same on the other side. For this to be effective, do not tense up and breathe deeply.
I shape my butt
Do you dream of a plump buttocks? It is then essential to strengthen the gluteus maximus. Standing, balanced on the straight right leg, tilt the torso forward while raising the left leg towards the ceiling. Search
to stretch you to the maximum. At first, keep your arms close to your body, it’s easier to balance, and when you get used to it, extend your arms forward. Repeat 10 times on one side, then change the supporting leg.
To give a nice roundness to the buttocks, it is necessary to take care of the small and medium buttocks. Standing on the right leg, bring the left leg to the side (as high as possible) and make small circles counterclockwise. Stay straight with your legs stretched out as much as possible. Lean against a wall for balance. To do 1 minute on each side. To increase the difficulty, add weights around the ankles.
I sculpt my legs
The most effective exercise for slender legs: lunges. Stand up, put the right leg in front and the left behind. Lift the left heel off the ground. Inhale and descend, bending your knees and keeping your back straight. The right knee should be above the foot. Then exhale as you come up and push on the right leg. Repeat 20 times on each side.
To strengthen the back of the thighs, lie on your stomach with your hands under your chin. Inhale and bend the legs as if to place the heels on the buttocks. Exhale and lengthen your legs without resting them on the floor.
To avoid arching your back, squeeze your stomach and buttocks hard. To do for 2 minutes.
I muscle my arms
To shape the triceps and the muscles at the back of the arms, the must: push-ups! But don’t panic, you can do them while staying on your knees. It’s easier and just as effective. Knees on the floor, arms outstretched and hands below the shoulders, even a little closer together if you can manage it. Lower to the floor while inhaling and keeping the elbows close to the bust. Then go back up, stretching out your arms and exhaling. Remember to always align the
shoulders, pelvis and knees. At the beginning, don’t try to go very low, 10 cm is good. In addition, this super complete exercise also works the shoulders, pecs and abs. To do 10 times, then increase the pace to reach 20 push-ups (you will get there!).
To prevent the skin on the arms from sagging, you need to strengthen the biceps (the muscles in the front). Sitting on a chair, legs apart, take in each hand a dumbbell (minimum 3 kg) or a pack of 6 water bottles of 50 cl. Tilt the bust forward. Raise your elbows towards the ceiling while exhaling.
Keep your back straight and your hands under your elbows. Inhaling, lower your arms (without placing the packs on the ground). To continue for 2 minutes.