Fitness trainers recommend regularly doing sports in the morning - half an hour after waking up and on an empty stomach. To obtain a noticeable result, one should not concentrate on one problem zone, but approach the issue in a comprehensive manner. The goal of an "ideal body" is achievable with a systematic repetition of 10 exercises per muscle group. Each exercise must be repeated 15 times in 2-3 visits. After several months of regular intensive training, the shoulders will become more elegant, the waist and hips flexes more smoothly, and the gait is light and confident.

Proper walking helps maintain muscle tone. It is not advisable to perform exercises for walking to burn calories on the way to work - give time for these sports activities after a work day or a weekend. Walk right: the back and head should be straight, look not at your feet, but only forward, shoulders should be straightened and relaxed, also draw in the abdomen and muscles of the buttocks. Taking a step, step on the heel first, then on the toe. Give up the elevator if your apartment or office is lower than on the 15th floor.

Walking upwards will strengthen the muscles of the buttocks, calves, front and back surfaces of the thigh. Keep your back as relaxed as possible while walking. Exercise "walking with extra weight" is aimed at strengthening small and large gluteus muscles. With the leg detached from the ground for the next step, strain the gluteus muscles severely. The burning of fat begins after 45 minutes of walking, so on average you need to walk from 40 minutes to an hour. 10 minutes before the start of walking and immediately after the end of the session, one glass of still water should be drunk. Every 15 minutes while walking, you should drink a couple of sips.

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#1. Burpees

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#2. Squats

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#3. Lunges

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#4. Pilates Swimming

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#5. Plank Leg Raise

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#6. Leg Raise

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#7. Chair Push-Up

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#8. Plank

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#9. Bend Extend Ab Tuck

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