Strong is the new slim, did you know that? With a stable and powerful body you are healthy and tight muscles look beautiful. Those muscles also provide extra combustion, so you lose fat faster. Now you obviously do not want to be Arnold Schwarzenegger, but that does not happen with the right exercises.
Stability exercises will make you tight, but you will not become a bodybuilder. The nice thing about stability training is that you can do it at home, without attributes, just with your own body weight. If the weather is nice, do these exercises outside. No expensive gym subscription required. A while ago you could already see a video on this site with a training program. If you want, you can now complete that program with the following exercises.
These three exercises are purely focused on your stability. Do not underestimate the importance of this: if your torso is strong, you run a much lower risk of back pain - a common complaint among women. If the muscles in your arms are strong, they push the fat a little to the side and you will suffer less from 'chicken fillets'. The same applies to your legs and buttocks: muscles push aside adipose tissue, you become tighter. A tiny bit more muscle already makes a big difference
Exercise 1: Standing split
This is how you do it: Stand with your feet at hip width, put your hands on shoulder width for your toes on the floor and lift one foot a short distance from the ground. The back is round, the knee of the leg on which you stand is deeply bent. Stand on the toes of your standing leg. Now stretch both legs simultaneously, so that the foot of your standing leg comes flat on the ground and your other leg (as) vertically (possibly) into the air. Then bring your legs back in the first position.
So often: 10 to 20 repetitions. Perform this exercise with slow, smooth movements. Try to feel all the muscles.
The result: you get strong legs, buttocks and back muscles and it is very good for your balance. The first time you will sometimes fall over. No worries, that will be better.
Exercise 2: Spiral V
This is how you do it: Stand in the 'plank posture' - put your hands on shoulder width on the floor, support your toes and make a horizontal plank of your body. Note: do not poke through your back and do not put your buttocks in the air. This plank posture is already heavy in itself, but a very good exercise to get a strong hull. Bring your buttocks to your feet and with your knees and hips, turn to one side. Extend again and turn to the other side.
So often: 5 to 10 reps per side.
The result: strong legs, arms, back and abdominal muscles.
Exercise 3: Burpee
That's how you do it: Sit on your crouch with your hands flat on the floor. Now move your hands forward until they stand on the floor in front of your toes. Jump backwards with both legs at the same time, so that you end up in the plank position. Keep your back straight, tighten all muscles. Jump back with both legs at once so that you are crouching again. Finally, jump up, with your whole body stretched and your arms in the air.
So often: 5 to 15 repetitions.
The result: a strong chest, back, shoulders and stomach. And with this classic you also train your stamina.
Stability exercises will make you tight, but you will not become a bodybuilder. The nice thing about stability training is that you can do it at home, without attributes, just with your own body weight. If the weather is nice, do these exercises outside. No expensive gym subscription required. A while ago you could already see a video on this site with a training program. If you want, you can now complete that program with the following exercises.
These three exercises are purely focused on your stability. Do not underestimate the importance of this: if your torso is strong, you run a much lower risk of back pain - a common complaint among women. If the muscles in your arms are strong, they push the fat a little to the side and you will suffer less from 'chicken fillets'. The same applies to your legs and buttocks: muscles push aside adipose tissue, you become tighter. A tiny bit more muscle already makes a big difference
Exercise 1: Standing split
This is how you do it: Stand with your feet at hip width, put your hands on shoulder width for your toes on the floor and lift one foot a short distance from the ground. The back is round, the knee of the leg on which you stand is deeply bent. Stand on the toes of your standing leg. Now stretch both legs simultaneously, so that the foot of your standing leg comes flat on the ground and your other leg (as) vertically (possibly) into the air. Then bring your legs back in the first position.
So often: 10 to 20 repetitions. Perform this exercise with slow, smooth movements. Try to feel all the muscles.
The result: you get strong legs, buttocks and back muscles and it is very good for your balance. The first time you will sometimes fall over. No worries, that will be better.
Exercise 2: Spiral V
This is how you do it: Stand in the 'plank posture' - put your hands on shoulder width on the floor, support your toes and make a horizontal plank of your body. Note: do not poke through your back and do not put your buttocks in the air. This plank posture is already heavy in itself, but a very good exercise to get a strong hull. Bring your buttocks to your feet and with your knees and hips, turn to one side. Extend again and turn to the other side.
So often: 5 to 10 reps per side.
The result: strong legs, arms, back and abdominal muscles.
Exercise 3: Burpee
That's how you do it: Sit on your crouch with your hands flat on the floor. Now move your hands forward until they stand on the floor in front of your toes. Jump backwards with both legs at the same time, so that you end up in the plank position. Keep your back straight, tighten all muscles. Jump back with both legs at once so that you are crouching again. Finally, jump up, with your whole body stretched and your arms in the air.
So often: 5 to 15 repetitions.
The result: a strong chest, back, shoulders and stomach. And with this classic you also train your stamina.
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