Now when it comes to fitness, it seems like you have to go to a gym and spend money. In fact, if you have the determination, you don't need to spend any money and you can exercise anytime, anywhere, and as you wish, with excellent results.
(1) There is nothing more important than being energetic all day long. To achieve this state, we suggest that you do some light exercises in bed every morning after waking up. When you just wake up, turn your body to one side, place both hands under your head, let your head rest on your hands, and slowly curl your knees. This posture can make your muscles flexible and relieve tension in your back. Repeat this 20 times to invigorate your spirit and embrace the challenges of the day, while maintaining a youthful posture.
(2) Choose a space indoors or in the hallway of about 1 square meter, and run in place for 15 minutes barefoot every day. Go up and down the stairs 3-4 times a week, continuously for 30 minutes each time, to shape the lines of your calves, thighs, and buttocks.
(3) To make your leg muscles more beautiful, slowly pull your knees towards your chest until you feel tension in the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat. Only exercise one leg at a time.
(4) When you need to stand and do chores, such as ironing clothes, cooking, or arranging flowers, you can open your legs to keep your body in an upright position, which in itself is a form of exercise. In addition, when doing indoor cleaning, if you only hold a broom, mop, or vacuum cleaner in your hand, don't just use your arms, but involve more parts of your body, such as your ankle joints, buttocks, and knee joints. If you need to reach for something high, consciously raise your tiptoes and stretch your whole body as much as possible, which will strengthen the muscles in your thighs, calves, and buttocks.
(5) If you need to bend over to pick something up, bend only at the waist without bending your knees, as if doing a toe-touching exercise. This movement can firm up your thighs and buttocks. Also, when walking, lift your head up and keep your back straight.
(6) When you are swinging pots and pans in the kitchen, you can also exercise. For example, during cooking or washing dishes, use the time between tasks to treat the stove as a ballet practice area. Stand sideways 90 centimeters away from the stove with your left hand holding the edge of the counter, lift your right leg, straighten your knee and toes, and sway back and forth 10 times. Then switch sides and repeat with your left leg. In addition, when facing the sink, stretch your arm, hold the edge of the sink, bend your knees, and hold for 5 seconds.
The benefits of these small exercises need no further explanation, but regardless of which exercise you do, the intensity and frequency should be moderate to avoid unnecessary injury to your body. Also, when doing these exercises at home, wear loose-fitting clothing. This will facilitate stretching your body and make the movements easier to perform correctly.
