Beauty

3 Basic Exercises to Get Perfect Curves for Summer

Below are the steps to complete these exercises at home.

25 February, 2024

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Bicycle Crunches

Bicycle crunches target all areas of your abdominal muscles, helping to define your abs and waistline. Performing this exercise correctly will minimize strain on your lower back while maximizing the tightening effect on your midsection.

– Lie on your back on the floor, with your lower back pressed down. This is important to avoid straining your back.

– Place your hands lightly behind your head, being careful not to pull on your neck.

– Bring your knees toward your chest and lift your shoulder blades off the ground. This is your starting position.

– Straighten your right leg while simultaneously rotating your torso to the left.

– Bring your right elbow toward your left knee, twisting from your core rather than your neck.

This should become a habit in your morning routine to improve balance, stability, strength, and endurance.

Plank

The plank focuses on your entire core, not only giving you toned abs but also improving posture, balance, and reducing back pain. You will have a foundation for overall core stability, a crucial component to achieve firm abs.

– Start in a push-up position but place your forearms on the ground instead of your hands. Your forearms should be right below your shoulders.

– Extend both legs backward, placing your toes on the ground.

– Engage your body by tucking your pelvis toward your spine.

– Hold this position for as long as possible, starting with 30 seconds and gradually increasing.

Mountain Climbers

This exercise is great for burning fat while simultaneously conditioning the cardiovascular system and building muscle. By bringing your knees toward your chest in a plank position, you engage multiple muscle groups, making this exercise a comprehensive approach to firming your abs. In addition to sculpting your midsection, experts believe that mountain climbers enhance agility, balance, and coordination.

It can be said that this exercise has become an ideal addition to your morning exercise routine.

– Start in a plank position with straight arms. Your hands should be slightly wider than shoulder-width apart.

– Bring your right knee toward your right elbow, then return to the plank position. Keep your core engaged and your back flat throughout the movement.

– Repeat the movement with your left knee. 1 set consists of 10 to 15 repetitions repeated 3 times.

Frequently asked questions

The 3 basic exercises are squats, lunges, and plank dips. These exercises target multiple muscle groups and help create an hourglass figure.

Squats are a compound movement that works your entire lower body, including your glutes, hamstrings, quads, and calves. By doing squats, you will tone and shape your legs while also lifting and rounding your glutes.

Lunges are excellent for targeting your quadriceps, hamstrings, glutes, and core muscles. They help improve balance and stability while also sculpting your legs and glutes.

Plank dips primarily work your arms, shoulders, chest, and core. They help tone and define your upper body while also improving your overall core strength and stability.

It is recommended to perform these exercises 3-4 times per week, allowing for rest days in between to let your muscles recover. Consistency is key, so make sure to maintain a regular workout schedule.

Yes, you can increase the intensity or target specific muscle groups by incorporating variations such as curtsy lunges, sumo squats, or adding weight to your squats and lunges. Additionally, you can modify plank dips by elevating your feet on a bench or box to increase the challenge.