Three weeks before the New Year: we put the number in order with the help of 5 simple exercises

How to do it right, says Alena Domanskaya, blogger, trainer, two-time Moscow champion and Russian champion in bikini fitness.

The main thing here is to be honest with yourself. Since we have nothing more to do, skipping every workout will take you away from your cherished toned figure. It’s best to train two to four times a week – if you exercise more often, burnout can set in, especially if you haven’t had regular physical activity before. I’ve compiled a series of simple but effective exercises, so don’t feel sorry for yourself and make physical activity a part of your life.

Also, for the best effect, take a walk in the fresh air every day. It is clear that in winter it is extremely difficult to force yourself to leave the house, but this is necessary to improve metabolism and strengthen immunity. Therefore, we dress warmly and go out for at least 15-20 minutes. Plus, the fresh air and walking cheers you up!

To achieve the desired effect, it is not necessary to spend many hours in the room. All you have to do is choose a good set of exercises that involve all muscle groups. It should be a short but intense workout.

Main criteria:

This is a complex exercise that immediately involves the muscles of the arms, shoulders, back, buttocks, thighs and calves. It is important to correctly determine the weight with which you will work. The load should be sufficient and tangible, but you should not overload yourself. If you are a beginner, then the optimal weight for you will be 2-2.5 kg (for men – 7-8 kg).

Technique: take dumbbells in your hands, spread your feet shoulder-width apart, raise your hands. Sit as deep as possible and lower your hands to your shoulders. It is important that the knees face in different directions during squats and do not go past the toes of the feet.

The downward facing dog is one of the most practiced asanas in yoga. It works well on all the muscles of the back, arms and legs. Push-ups are great for the triceps, abs, chest, and shoulders. Important warning! This exercise is prohibited for people with back problems.

Technique: Do the usual push-ups from the ground, then, fully extending your arms, get into a downward facing dog position. To do this, you need to pull the pelvis back and straighten your legs, focusing on straightened arms. The back and lower back should be straight.

Here, too, two exercises are combined in dynamics – push-ups and a side plank, which allows you to work out the oblique muscles of the press qualitatively.

Technique: Do the usual classic push-ups, then rip off your left arm and stretch it into a standing side plank position. The head should look in the direction of the outstretched arm.

This exercise works great for pumping the back of the buttocks. If this seems too simple, you can use special ankle weights.

Technique: take the knee-elbow support, raise the right leg towards the ceiling, while the heel must stretch upwards and the point downwards. Switch legs. In the same way, you can perform leg swings to the side. Choose the number of repetitions, focusing on your own physical form, it is optimal to perform three sets of 10-15 times.

Cardio should also be part of your daily exercise routine. This exercise will help work out the muscles of the legs, abdominals, back.

Technique: Get into a regular plank position with your arms straight. Then, alternately pull the right leg, then the left leg to the chest. The main rule here is to switch legs at a fast pace. The exercise should be performed as intensely as possible, because it is cardio!

Thanks to this simple complex, you can firm your figure in just one month. The essential is the will and the regularity!