Home Fitness Program for Girls

Girls must have a good fitness training plan at home. Nowadays, most of people’s time is spent on work and there is not enough time to go to the gym. But don't be discouraged, I have carefully selected 7 simple movements for you. As long as you have a fitness mat and do them for 10 minutes every day and persist for a month, your body shape will immediately have obvious changes. Take out perseverance and confidence, and work hard for a perfect body

Home fitness training program seven postures for girls

Plank

Position and method: Lie prone with your elbows bent and supported on the ground, shoulders and wrists perpendicular to the ground, feet on the ground, body off the ground, body straight, head, shoulders, hips, and ankles maintained in the same plane. It is one of the recognized and effective ways to train core strength. Pay attention to the key points: first exercise the lower limbs to relax the body, do a small warm-up exercise, maintain the posture until the muscles are sore, try not to rest immediately after exercise, but also slightly relax the body, don't exercise intermittently, otherwise you can't achieve the actual effect.

Push-ups

Posture and method: Maintain a straight line from shoulders to ankles, with arms at chest level, hands slightly wider than shoulders. Use 2 to 3 seconds to lower your body towards the ground but not close to it. When your chest is about 2 to 3 centimeters away from the ground, use both hands to lift up and return to the starting and ending points. Pay attention to the details: the neck must be kept still, the distance between the hands should not be too wide, the body cannot relax for a moment when doing it, you cannot only exert force when the body is straightened, and you must remember to do stretching exercises after exercise.

Toning your thigh and bottom muscles

How to do it: bend one leg, support the ground with the knee, and use the other arm to support the upper body. Then straighten the arm and leg on the other side that do not support the body, and then stretch as wide as possible. Hold for a while and then switch sides. Pay attention to the key points: Make sure the muscles are sore and hot, otherwise the body fat cannot be burned quickly.

Squats

How to do it: Stand with your feet shoulder-width apart, heels pointed outward, and back straight. The base of the thigh is parallel to the road, with the kneecap slightly less than 90 degrees. Pay attention to the key points: If you want to exercise your thighs and buttocks more, then widen the distance between your feet; if you want to exercise your inner thighs more, then shorten the distance between your feet. When squatting, the knee joint should not extend beyond the heel to avoid damage to the kneecap.

Ab exercises

Posture and method: Lie flat on your back, bend your legs, and touch your knees with your hands. One leg is straight, the corresponding arm is also extended to the opposite side, the other leg is bent, the hand touches the knee, and the two sides are exercised alternately. Pay attention to the key points: you must persist until you can no longer do it, and the pain and fever will prove that there is an effect.

Abs and buttocks training

Posture and method: Support the ground with both hands and one foot, extend the other leg, and straighten the body. Bend your legs and try to touch your nose to the ground, then switch legs and exercise. Note the key points: Beginners with poor flexibility can try other postures first.

Waist training

How to do it: Stand with your feet shoulder-width apart, heels pointed outward, back straight, and leaning against a wall. With the ball in hand, slowly swing your arms from one wall to the other, keeping your body straight. Note the key point: you must use some force until it gets hot.