7 minutes Exercises to stay in shape

4 exercises and 7 minutes is all you need to stay in shape

The truth is that to keep fit we are always looking for a new exercise routine. By regulating, each one serves for a time, but soon we need to increase in level. If this is your case, here I show you these exercises that will help you tonify every muscle in your body for about seven minutes. To have an effect in the right way, you just have to eat and rest properly. Are you ready to start?

IRONS TO TONE YOUR ABDOMEN

To start, lie face down on a rug so as not to hurt yourself. Extend your arms and recargate on your forearms, stretch your whole body and hold on the toes of your feet. Keep your body as straight as possible and then resist for 30 seconds in that position . Then, rest 20 seconds and return to put in the posture, but this time resist a minute. Make another 2 series of 90 seconds. The truth is that it is a bit heavy, but it really helps you to sculpt the abdomen.

CROSS CRUNCHES

Now you are going to mark the sides of your abdomen, spread out face up on the mat. Then, put your hands behind your neck, but without exerting pressure. Then, support the left foot on the right knee and direct your right elbow to the center of your abdomen. Next, take your left knee to the center of your abdomen and make it touch your elbow . Then return to the starting position and do the same with the left arm and the right knee. Execute 4 series of 30 repetitions. In addition, try to rest 15 seconds between each series and exert pressure on the abdomen between each movement.

SQUATS ON STAIRS

Now you are going to work both the legs and the buttocks. The best are the exercises known as squats. The difference is to make them on the stairs of your house. You just have to do squats on each step, both up and down . Try to run slow and exerting strength in each of your muscles. For the exercise to work, you must do 4 series, just remember that 1 series consists of going up and down the stairs.

STRIDES

Another of the exercises that you must perform are the strides. Remember that when you do them you work both your legs and your buttocks. Stand with knees apart at shoulder height. Next, flex your right knee to a 90 degree angle, while stretching your left leg . Then return to the starting position and flex the other leg. Perform 4 sets of 25 repetitions.

TO FINISH, EXERCISES FOR THE ARMS

Finish this routine by working your arms with a garter. Step the league with your right foot and take the ends with both hands. Then take it to shoulder height , then lower your arms completely. Do four sets of 15 reps and you're done.

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