5 safe gym exercises when you have extra kilos
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Whatever your morphology, it is important to practice an activity to build muscle and improve your health. But it's not about straining your heart or your joints. Sport requires regularity and perseverance.
You will get better results if you practice two or three times a week. Repeat each exercise in this program three times before moving on to the next or complete the entire circuit three times.
1. Strengthen your legs
Sit on the edge of a chair, with your feet flat on the floor. On an inhalation, push through your heels to stand up, with your back straight, projecting up (not forward). Proceed gently, without stretching your legs as much as possible to protect your knees. As you exhale, sit up slowly, bending your legs and bringing your buttocks well back, keeping your back straight. Repeat ten times. Once it seems easy, remove the chair and perform the movement lowering your buttocks more and more.
2. Find the balance
Stand with your feet hip-width apart. On an inhale, rise up onto your toes as you reach your arms skyward (balance permitting, otherwise lean on the back of a chair at first). As you exhale, lower your heels to the floor, tucking in your stomach well, navel toward your spine. This exercise strengthens your balance, your ankles and calves, but also your core. Do it ten to fifteen times. When you get the hang of it, try standing on one leg.
3. Strengthen your back
On all fours, hands under shoulders, knees under hips. Extend your right arm forward and your left leg behind you. Hold the position for at least five seconds, squeezing your stomach and buttocks tightly. Reach forward and backward as far as you can, looking down to keep your neck in line with your back. The same on the other side. Five repetitions.
4. Tone your buttocks
Lying on your back, legs bent and feet flat on the floor, heels neither too close nor too far from the buttocks. On an exhale, lift your pelvis up by contracting your glutes and abs to protect your lower back. Hold the high position for a few seconds. On inspiration, slowly lower your buttocks without resting them on the floor. Fifteen repetitions.
5. Work your abs
Lie on your back, knees bent, feet flat on the floor. Place both hands against your thighs, elbows against your belly. As you exhale, keep your head on the floor and push your hands against your thighs as if to push them away from you, pressing your arms together. The legs resist, without taking off the feet. Hold the contraction for fifteen seconds, squeezing your abdominals and perineum tightly with each exhalation. Five repetitions. Slide a small pillow under your head if that is more comfortable.
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