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We would all like to have
flat stomach and the
toned abs with little effort, but miracles do not exist. To achieve this, you must combine the
exercise diary with a
feeding balanced, but sometimes these small renouncements are very difficult for us. We suggest you start
little by little to overcome laziness and achieve results, although more modest, enough to encourage you to introduce the
sport in your life.

For this reason we love
sports routines of a few minutes that we find in our favorite fit accounts. We have found one for which you only need
20 minutes and that, by introducing a pilates ball in its execution, it can be fun for you to do it
daily.

are just
five exercises that you must do consecutively without rest between them and repeat the series until
three times with two minutes rest between sets. If you establish it as a routine, you will see how little by little you are noticing
results. Take a look at the video and then we will explain the exercises
Step by Step:

High plank bringing the knees to the chest

Get in position to
high plankwith the palms of the hands on the ground and the feet resting on the
pilates ball. It is important that you keep your back straight throughout the exercise as you bring your knees to your chest, dragging the softball with you. Makes
25 repetitions.

ball crunch

Lie face up on the
pilates ball cWith the soles of the feet on the ground and the knees bent at a 90 degree angle. Place your hands behind your neck and bring your chin to your chest, doing all the work with your
abdomen, without helping your hands so that the cervicals do not suffer. Makes
25 repetitions.

High griddle

Get in position to
High griddle classical with feet resting on the
pilates ball. This posture is achieved with the palms of the hands on the ground, the arms fully extended and the body forming a straight line, from the neck to the ankles. Hold the pose for
one minute.

leg raise

Lie on your back with your hands under your sacrum and your
pilates ball firmly held between your ankles. Next, she brings her legs to her chest without bending them and lowers herself back down to the floor without actually touching him. Makes
25 repetitions.

knee raise

lie down
face up With the knees bent at a 90 degree angle, the
pilates ball resting on your legs and arms stretched above your head. Carry
knees to chest while you raise your arms straight up to catch the ball and return to the starting position carrying the ball between your hands. Repeat the movement to return the ball to your legs. Makes
25 repetitions.

jousfitthe same fitness guru who brought us this abs routine has the best
trick so that you can take advantage of your exercises 100%. And which one is it? Nothing more and nothing less than to do the
slow reps and focusing on focusing the force on your
abdomen.

It may look like a
nuisancebut as you can see in the video, if you do the exercise
quickly to finish before, not only can you hurt yourself, but you also end up making force with
other muscle groups and you don’t get the result you want.

One of the
goals repeated by the majority of people when starting to do
sport is weight loss. But as you get older, we find it more and more
difficult achieve it and the sports activities that we can undertake are reduced (although if you know how to do it, you can practice different sports, such as
run either
strength training).

Pursuing this goal,
Dr. I-Min Leeprofessor in the department of epidemiology of the School of Health of
harvardhas conducted a study to discover the
five exercise modalities that have the most benefits on health and the prevention of chronic diseases, eliminating the
excess body fat.

Their conclusions boil down to five ways to exercise that have wide-ranging benefits: They help
lose weightimprove the
balance and the range of
motionstrengthen the
bonesprotect the
jointsprevent problems of control of the
bladder and even the loss of
memory.

So, regardless of the
age that you have or your
physical conditionthese five activities will help you stay in shape and reduce the risk of
diseases without applying too much stress to your body, so it will be more difficult
injure you:

Swimming is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Wesley Davi on Pexels

Swimming to improve endurance

Swim It is a great option to improve our ability
cardiorespiratory stimulating a large number of muscles while increasing the
pulsations. Other interesting options are
water aerobics, as they help burn calories and tone you up.

All these benefits are achieved without a
excess tension on our joints, a problem that other exercises with more
impact like running. The
buoyancy of water supports the body and eliminates tension: «Swimming is good for people with
arthritis because it supports less weight, ”explains the expert.

walk to be active

Walking helps keep fit, improves levels of
cholesterolstrengthens the
bonescontrol the
blood pressure, improve the state of
cheer up and reduces the risk of a number of
chronic diseases. You may think that running is better than walking and, although it is true that it helps to burn more
caloriesDepending on your age and your physical condition, it would not be the most appropriate.

You can start walking for
about 10 to 15 minutes at a high intensity and, over time, walk faster and faster, until you can walk
30 to 60 minutes at least 5 days a week.

Furthermore, a study conducted by
Jack McNamaraprofessor of clinical exercise physiology at the University of East London, says that
walk towards back burns more calories because the heart pumps faster and you activate the
metabolism in less time.

Tai chi is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Mojtaba Mosayebzadeh on Unsplash

Tai chi for a healthy mind in a healthy body

This
chinese martial art that combines movement and relaxation is good for both the body and the mind. Tai chi is made up of a series of graceful movements linked together in a
smooth and flowing. “It’s particularly good for older people because the
balance is an important component of fitness and balance is something we lose as we
we get oldsays Dr. Lee.

Strength training, the fundamental pillar

strength training is
fundamental for physical health and body composition. Although the training of
endurance has occupied most of the studies on health, the force has spent many years making its way and demonstrating that it is equal to or more important than the
aerobic exercises.

at the time of
lose weight we need to stimulate our muscles to retain the greatest amount of
muscle mass. “The more muscle you have, the more
calories you’ll burn, so it’s easier to maintain your weight,” says Dr. Lee.

Kegel exercises

Dr. Lee has researched women’s specific health, which is why she emphasizes
Kegels to strengthen and
the pelvic floor. This body area, which is also very important in men, prevents
loss of urine in women and improves their sexual function, especially after being mothers and at an advanced age.

To do a
kegel exercise correctly, squeeze the muscles you would use to keep from urinating or passing gas. Keep the
contraction for two or three seconds and then release it. Be sure to completely relax your
pelvic floor muscles after contraction. Do four to five sets of
10 repetitions up to date.

The
calves they are one of the most challenging and often neglected muscles in the human body. This is probably due to the unfair popular opinion that the calf muscles are not as important as other muscle groups. But don’t hesitate:
They are important both physically and aesthetically.. And the chair calf raise is one of the few exercises that actually helps “build” calves.

It’s about a
isolation exercise which is specifically designed to work the calves. It is a work for beginners that you can develop at home while watching television or at work. Many times you will not even realize that you are doing the exercise because it is so simple (and effective).

Benefits of the chair calf raise

It is an exercise in
heel lift performed while sitting comfortably in a chair. It is lower intensity than his standing variation and requires less balance, stability, and engagement of the upper body muscles. Unlike many other exercises that require a certain level of strength and endurance, the seated calf raise can be performed by anyone looking to build calf muscles to improve power and physical appearance.

Is
easy to learn and even easier to perfect, since you strictly follow some repeating rules. And it’s an especially interesting option for people with leg, hip or upper body injuries. In fact, they are encouraged as rehabilitation exercises.

The twins are definitely
one of the hardest muscles to develop and more when you reach an age like 50 years. What makes calves notoriously difficult to develop is that they are already quite developed since we spend so much of our lives on our feet. The issue is when you spend too much time sitting down.

The calves of an adult are already 80% fully developed, so it is not surprising that
no amount of leg exercises or running will yield great results in a short time. In order for your calves to grow to their full potential, you will need to constantly train them and provide a muscle pump for maximum fullness.

How to exercise well

The calf raise in is performed using
resistance such as weight plates or dumbbells. This variation is just as effective as the variation using a machine. The dumbbell acts as resistance on the muscles, forcing them to reach and stretch to accommodate the movements of the legs. It is a great exercise to tone and strengthen the calves.

Grab two dumbbells of the same weight and place a step or block in front of your chair or bench. Sit on the edge keeping your back and chest up. Hold a dumbbell in each hand. Rest the ends of each dumbbell on your thighs, near your feet.
don’t go too high because you should feel the dumbbells as you raise your heels.

Place the balls of your feet on the step and lower the backs of your feet, allowing
the heels fall as far as possible without touching the ground. This is your starting position. Squeeze your calves at the peak of the movement, pausing for a second before slowly lowering your heels back to the starting position. This is a repeat. complete
as many repetitions as you want.

The Calf Raise
can be done at home if you have dumbbells, although the calf raise machines found in most gyms provide a greater opportunity to overload the calves and stimulate growth. While the standing calf raise machine is commonly used, the seated variation can make it easier to isolate the calf muscles.

The chair calf raise may seem harmless, but without proper technique it may
you can suffer a distension. Perfecting the seated calf raise requires attention to proper lifting technique. Use light weights, keep your heel off the ground, don’t slouch, squeeze your calves, and keep reps slow and controlled. You will have legs of ten.