15-minute routine to keep you fit this vacation

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We understand, they are days with the agenda to the fullest and it is difficult to take time for the sport. So we propose these quick exercises so you don’t lose your tone.

Holidays are a difficult time: dinner, lunch, shopping, holidays … there’s not much time left to go to the gym and get in shape, right? That is why we propose these 4 exercises that you can do every day at home in just 15 minutes so that your body remains in shape.

Make sure you get a mat and weights between 2 and 5 kg to get in shape comfortably. Exercising daily for 15 minutes, you will sculpt your figure and burn fat.

  1. Buttocks: rebound exercise 

Get on your knees and rest your palms on the floor. Bring the right foot up, with the leg flexed in the form of a right angle. You have to locate the tension of the exercise in the right buttock.

Do 3 sets of 15 repetitions with each leg.

 

  1. Legs: twins toning 

Stand behind a bench or chair and rest your hands on the backrest. Lift your heels off the floor. You should keep your entire body upright and notice the force exerted by your calves.

Do 3 sets of 15 repetitions.

 

  1. Arms: biceps in tune without leaving the chair 

Sit in a chair, keep your back lying on the back and upright. Extend your arms down and get two weights. Bring the weight to your shoulders, with the palm of your hands facing them. You will notice the tension of this exercise in the anterior arm area.

Do 3 sets of 15 repetitions.

 

  1. Flat belly: lower abs 

Lie with your legs straight up and stretch your arms to the side of the body. Try to lift the pelvis off the ground in a controlled way when going up and down. If you find it very difficult, a trick for beginners is to keep both hands under the hamstrings.

Perform 3 sets of 15 reps.

Remember that before and after any toning routine you have to warm up and stretch your muscles to avoid injuries and annoying sores. You can continue training with exercises such as plank or focused sessions in an area of ​​the body, such as those that promise to raise and define your butt.

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