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10 effective exercises you can do at home

No time to go to the gym? Don’t worry. We have a solution for you. Below you will find 10 exercises you can practice at the comfort of your home. Shape slim and sexy physique with this total-body exercises.

The duration of every exercise should be 30 seconds. Try to practice these exercises at least 4 times per week, and you will see the first results after a few weeks. To keep your heart rate high, the pause interval between exercises should be short (20-30 seconds).

Exercise 1: Plie squat

Stand with legs wider than shoulder-width apart. Your toes should be turned out. Squad down, keeping knees in line with toes, back straight and abs right. Then push back to starting position. Repeat.

Exercise 2: Bend and trust

Put your feet hip-width apart, and arms at your sides. Slowly bend your knees and then place your hands on the floor. From this position jump both feet back so you get yourself in a push-up position with your back straight. Quickly reverse the motion to return to start and repeat.

Exercise 3: Forward lunge

Stand upright and put your hands on your hips. The toes of both feet should be facing straight ahead. First step forward with your right leg and lower your body until your right knee is bent to angle of 90 degrees. Slowly reverse back and start the exercise with your left leg.

Exercise 4: Jumping jacks

Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

Exercise 5: Push-ups

Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag. Next, slowly bend your elbows and lower your chest towards the floor. Then, press upwards back to plank position.

Exercise 6: Squat jump

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.

Exercise 7: T stabilization

Assume a standard push-up position with arms and legs straight. Lift your right arm up as you rotate your body to the right. Rotate all the way over until your arm is straight up and your left side is facing the ground. Your body will now look like a “T” on its side. Hold this position for a few seconds. Then reverse movements back to starting position and repeat on opposite side.

Exercise 8: Seated rotation

Sit, bent your knees, put your legs in front of you and lift the heels a few inches into the air. Then lean back at a 45-degree angle and extend your arms straight in front of your chest. Start rotating your torso to the right, pause, then rotate to the left.

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سبز مرچ کے ایسے فائدے کے جان کر آپ انہیں فوراََ چبانا شروع کر دیں

سبز مرچ کے ایسے فائدے کے جان کر آپ انہیں فوراََ چبانا شروع کر دیں

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