Doing activities physics at home it is a great way to release tensions and take care of your mental and physical well-being. The movement facilitates the production of adrenaline and endorphins which promote motivation and good humor. In addition, it is a great way to overcome sedentary lifestyle and make the muscles of the whole body more toned. To train within the home walls do not need large spaces or special equipment. Here we propose 3 exercises to do at home to tone the arms, belly and B side suggested by Annalisa Ghirotti, personal trainer and fitness consultant.

How to train your arms

Stand on your back on your knees with your legs together. Place your hands sideways at a slightly greater distance than your shoulders and bend your arms. Inhale and keeping your body aligned, contract your buttocks and abdomen and extend your arms. Then, exhale and return to the starting position. Repeat for at least 10 times. Perform 3 sets, taking a one-minute break between sets. The advantages? This exercise strengthens the upper body, especially the triceps.

How to make your belly more toned

Stand with your legs spread at the same width as your shoulders. Bend your knees and upper body slightly forward and place your palms on the ground between your feet. Prying on the palms of your hands, with your arms stretched, bring your right foot back, resting only the toe on the ground and extend the corresponding leg. Then bring your left foot back too. Return to the starting position by first moving your right foot forward and then your left foot. Repeat the exercise 15 times. Do 3 sets, with a one minute stop between each set.

How to firm up your legs

Stand with your legs straight and your feet apart, slightly farther away from your shoulders and toes out. Place a stack of books four fingers high below your knees behind you. Bend your legs and slowly descend with your pelvis until you touch the pile with your buttocks. Take a 3-second break without sitting down, pushing your knees out. Then slowly stretch your legs and return to the initial position. Repeat the exercise 10 times. Do 3 sets, with a one minute break between one set and the next.

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