Wednesday, 27 May 2015

You! Yes you! Get up and exercise.

Today I decided to write a post for those of you who want to exercise more and you don't have any ideas, what type of exercises or how to do it. It is very important to refer that I know I am not an expert in these things, I am not a professional and I am sure you can find people who can do much better than I, but I have noticed results since I started going to gym, so that means something (laughing).

I am going to explain how to do exercises on the mat because I know that if some of you cannot afford enough money to pay the gym, let me tell you right now that is not an excuse! Make your body your machine and for that you don't need a proper gym. Just grab a comfortable place on the floor, pick up some heavy objects you might have at home (A pile of milk, a bag full of heavy things or if you can buy the weights and do it at home).

This is a very common exercise which women love doing. In a total, it works 5 muscles out:
  • Glutes
  • Quadriceps
  • Hamstings
  • Adductors
  • Calves
These muscles are present in our entire leg including the front part and the back part. 
To do this exercise is very simple but you must be very careful with your lower back and your knees. You MUST keep your back always straight and your knees always pointed forward. 
Iit is very important to say that you must practice this exercise without any weight because you must know how to do it properly and then develop it gradually. The most important things you need to remember when you are doing a squat is keeping your back straight, chest out, bumb out and try to make a 90 degrees angle with the knees and the toes and try to do this 15-20 times 3x (beginners).

This exercise is amazing but in my opinion hard. It works the following muscles:
  • Quadriceps
  • Gluteus
  • Hips
It is an exercise that requires practice as well but it is worth it. Since I have started going to gym and do this exercise, I can notice a huge difference on my legs and bumb. Yes, I do lots of exercises BUT this is an exercise where I see my muscles develop the most. It hurts, it feels like the muscle is burning and I love that pain.

To do this exercise, make sure you keep your torso straight, and when you go down, again bend you knee at a 90 degrees angle and try to do this 15-20 times 3x (beginners).

Dead Lifts
This exercise is really good for your body. It helps you getting more strength and at the same time it helps you in terms of bodybuilder. It works the following muscles:
  • Legs
  • Arms
  • Shoulders and Trapezius
  • Back
  • Gluteus 
To do this exercise, keep your back always straight, otherwise you will hurt your lower back. Again, your knees cannot go further than your toes. Squeeze your bumb and lift the bar, (keep your arms always straight as well) and when you go up remember to keep the bar near to your legs, not to close not to distant and try to do this 15-20 times 3x (beginners).

Glute bridges
I love this exercise I have to admit! I really feel my bumb getting toned everytime I do this. Basically this is an exercise for the following muscles:
  • Gluteus
  • Legs
It is very easy to do this exercise. What you have to do is to lie on your back on the floor and your knees bent. Your feet should be shoulder width apart. Then lift your hips off the mat by pushing with your heels and keeping your back straight, at the same time squeeze your bumb. Hold this position at the top for a few seconds and slowly lowering your torso to the strat position. Repeat this activity 15-20 times 3x (beginners).

Superior abs
Everyone wish to have a perfect belly and use those tight and short clothes, especially when the summer is coming. It's very easy if you reduce the fast food and try to eat healthier. No, it's not just that. If you can accomplish what I have just said (and I know you all can), do these amazing exercises and I guarantee you, you will succeed. To do this exercise, you must lie on your back and make a 90 degrees angles with your legs as you can see on the picture below, then keep your straight arms at the side and slowly keep those abs tighten and lift a little bit as the picture shows and try to do this 30 times in a row (beginners).

Lateral abs
Same process. Lie on your back and bend your legs. Your feet should be shoulder width apart. Keep your abs tight and lift your torso. With your arms, try to touch on each foot. (Right arm, right foot, left arm, left foot) and to this 30 times in a row (beginners).

Inferior abs
Again, a very good exercise to build those abs.Lie on your back and lift your legs and keep them straight. Then, open your arms and lift your torso slowly. With your hands, try to reach your feet and get back to the initial position. A very easy exercise that can make the difference, trust me.

Lateral abs
Everyone hates that fat that we have on the sides. Those moments when we want to wear a low waisted jeans but it doesn't look so good because the fat seems to be screaming at us (Don't squeeze me, don't squeeze me!). Say stop! And get back to works. This is a different exercise than the others. It requires balance and practice. You have to sit on your bumb and lift your legs (they cannot be touching on the floor as you can see on the picture below). With some weight or heavy objects, turn your torso and pretend you are going to leave the weight/object on the floor. Then do the same thing but on the other side. Be careful, don't let the weight/object touch on the floor. That's what is going to make your abs workout. 


  1. As someone who lets not having a gym pass be an excuse for not lifting this is great! Saving to do tomorrow morning!

    1. Exactly! I am glad I could help you, thank you