A Puppy Is As Good As A Dumbbell: How To Build Abs With A Pillow And Replace The Treadmill With Towels

How lazy sometimes to go in for sports at home! Okay, let's be honest: almost always. In order not to do the exercises, we find a lot of excuses. No time, no mood, family members interfere. And in the fitness club, the instructor does not allow the descent and the neighbors on the treadmill motivate. And at home, no dumbbells, no "pancakes" - how to keep fit without equipment?

The latter is definitely not a problem. So, in any case, says Grace Albin, a popular coach from Miami in the USA. Certified by the American Exercise Council and having achieved perfect results in her subjects, she made an important conclusion. You don't need a home gym to lose weight or build muscle. Enough desire and ingenuity. And quarantine is a great reason to be convinced of this.

"Sculpt" a thin waist on the pillow

“There is no Bosu simulator (such a hemisphere with which you can develop coordination of movements and pump your abs, - approx. BeautyHack)? This is not an excuse. Replace it with a pillow! - advises Grace. - We twist the "bicycle pedals", comfortably propping up the back with it, make "scissors", touch the floor with our palm, rising from the "lying" position, do twisting. Each movement is to the point of exhaustion, while you can. 1-2 sets, if you already had a workout yesterday, 3-4 sets, if this is the only workout so far."

Water packaging for beautiful buttocks

Are you used to barbell disc exercises? Albin is confident that they have a decent alternative. For example, packaging of drinking water in cellophane. We lie down on our backs, put such a container on our stomach and make a "gluteal bridge". The instructor offers as many as ten options: throwing one leg over the other, freezing for 10 seconds in a raised position, rising on toes, making swings up. It is worth doing 3-5 sets - it all depends on the weight you took.

Pets instead of weights

Few people keep dumbbells or weights at home. But it's not a problem. The coach advises to improvise. Instead of a five-kilogram shell, you can take books, water bottles, a bag of potatoes, and even a puppy. A package of vegetables will definitely not object, but with pets this number may not work. But Grace assures that most people even like such participation in the life of the owner. The main thing is that the animal is comfortable, it can perceive it as an element of the game. Squat, taking him in your arms, swing your legs to the side or lift them wide apart. This will strengthen the arms, the spine, make the back muscles more prominent, "draw" the buttocks and calves. Or pump your abs with a four-legged friend on your stomach.

Rubbed the floor - got beautiful legs

You don't need any treadmill if your home has slippery floors: laminate, tiles, tiles, linoleum. Put on socks or throw small towels, paper plates, dust napkins under your feet. Take the "lying position" and begin to pull your knees towards you. Within five minutes, your abs, arms and legs will burn like after the most intense workout in the gym. The exercise is convenient because it can be performed in different ways. The specialist advises to repeat each movement 15 times, doing 3-6 approaches.

“It doesn't take much time or money to study. The main thing is to start. Believe me, 10 minutes a day is better than nothing. You will see the result in a week or two. And it motivates you better than other girls in bikinis,”says Grace.