You don’t need much to get a perfect body. This single exercise is capable of transforming your body in record time.
A perfect, toned and healthy body is the dream of many people. But the truth is that not everyone has the time (and/or money) to spend hours working out, or they simply don’t like the idea of going to a gym.
The good news is that you can greatly improve your physical fitness at home, with just one complete exercise. As you will see, it is practiced in different types of yoga and serves to stretch and tone the muscles of the arms, back, abdomen, legs, hips and butt.
Furthermore, performing this exercise combined with a proper eating routine is the solution to having a perfect body without leaving home. Check out this article on how to exercise and maintain a balanced diet!
Although it is not the simplest in the world when it comes to performing it, the truth is that the results of this exercise are very quick and leave your body perfect and toned, especially if you practice it every day.
Now, if you don’t usually work out, be careful. As we mentioned, this exercise (and the bonus one too) are complex and can even hurt you if you don’t perform them correctly. So, when in doubt, ask a Physical Education professional for help.
Learn how to do the exercise that leaves your body perfect:
Starting position
Start by lying on the floor, face down, and stretching your body.
Position 2
The exercise will work your hips and arms. To achieve the position in the photo, you need to have your arms and legs, always keeping your hands forward.
It is important to keep your abdominal muscles tense, as this provides greater mobility and protects the spine.
Position 3
The third position of the exercise for the perfect body, which must be done in sequence, also works the glutes (i.e. the butt), the abdomen and the arms.
To perform it, inhale deeply and stretch your arms and legs wide, lifting your torso off the floor. Then, just maintain this position for a few seconds and then return to the starting position to rest.
Repeat this movement several times until your muscles feel tired. Then, you should lie on your back and stretch your arms and legs upwards, stretching your body well.
Bonus: toning your back
Although this exercise follows the same logic as above, it is perfect for the back, increasing flexibility and helping to strengthen the muscles.
To perform it you just need to lie on your stomach and bring your arms forward. Then, you inhale and stretch your head upwards, lifting your legs behind you. You need to hold your heels with your hands to complete the movement.
Then, when you exhale, arch your back well, lifting your chest and hips off the floor. This position must be maintained for a few seconds and then you return to the starting position, and then repeat it a few more times (as your muscles can handle it).
How to create a balanced diet
During your journey to get the perfect body, diet is an important part to remember. Therefore, you need to maintain a regulated and at least healthy diet so that, together with exercise, you can achieve your goals. However, not just anything can be consumed during this process.
As we saw in the food pyramid, high-calorie foods rich in sugar, such as chocolates, cookies and sweets are at the top. In other words, you need to avoid consuming them or eating them in small quantities. Choose foods from the base of the pyramid, such as fruits, meat, fish, vegetables, etc. These foods are rich in proteins and good fats, which speed up your metabolism and help you lose weight.
However, it is worth mentioning that each organism is different, and therefore, it is necessary that you seek professional help from a nutritionist to properly know the foods and quantities you should eat to achieve your goals.
So, were you able to perform the exercises? What is the hardest part, in your opinion? Leave it in the comments!
Now, if you want to tone your abdominal muscles even faster, you will also like to check out this other post: Plank: discover the exercise that is worth 1000 sit-ups.
Source: Incredible
