squat has no equipment just spread your feet shoulder-width apart exercises at home. Open the toes slightly. Then lower your back, pushing your waist and butt back. Try to keep your back and body as straight as possible. And go down as deep as possible With his back and body still straight, chest up, knees pointing at toes. Focusing on lowering the bottom so that the knees should not go past the toes if possible.
Squats are exercises that strengthen your lower body, such as your butt, thighs, and calves. Having firmer thighs, beautiful buttocks, this is a position that, despite the simple steps to perform. But can get rid of excess fat quite well.
2. Leg Lunges
Start by standing upright with your feet hip-width apart. Then take one foot forward about two small steps wide and lower your front knee at a 90-degree angle. Return to a normal standing position and repeat, alternating 20 reps of the other leg forward, resting 15 seconds, and repeat 3 sets.
This exercise works your thighs, glutes, and hamstring muscles. Tighten the legs and together Strong leg muscles
3. Push Up
Lie down on your stomach on the ground. Set your feet together, then set your toes up, bend your elbows, place your hands on both sides of your chest. Shoulder width Spread the elbow to the back Then push both hands to lift up while exhaling, tense your torso, hips, thighs, try to keep your torso in a straight line. Do not drop your hips on the ground to prevent back pain. Then lower your arms back to the original position.
Do 10 reps, rest 15 seconds, repeat 3 sets for beginners or push-ups for women. You can place your knees on the floor. Or can push the bench
Benefits of pushups
Tighten and build the muscles of the chest, shoulders, arms and abdomen because we have to keep the core in a straight line. Strengthens the bones, wrists and arms. And when done continuously, it also helps our muscles not atrophy when we get older too.
Lie on your stomach, lay your elbow on the ground. Let the elbow fit over the shoulders. Tiptoes up Lifted off the ground Keep your elbows and shoulders in line with your torso, buttocks, front legs, straighten your hips and buttocks up. So as not to bend the back Because it can cause food pain after planking
If you’re just starting out, do 10-20 seconds at a time, rest for 10 seconds, and then repeat 3-5 sets.If your muscles are stronger, increase the plank time.
This pose is great for slimming down your abs and strengthening your core muscles. In addition to helping reduce the abdomen.
5. Side Plank
Lie on your right side. Keep your left foot on top of your right foot. Place your right elbow so that your elbow is in line with your shoulder blades. With the forearm placed flat on the ufabet floor Hand pointing forward The left arm is attached to the hip or the foot to the waist. Then lift yourself up Contracting the abdomen and lifting the torso Try to keep yourself in a straight line. Hold for 10-20 seconds, rest for 10 seconds, then repeat 3-5 sets and switch sides.