Aerobics at home, here's an easy guide

Aerobic exercise does not always have to be done early in the morning and in congregation as a group on the soccer field in the home complex. If you are lazy to socialize with neighboring mothers, you can still burn calories and lose weight by doing aerobics on your own without bothering to leave the house. Here's how.

Guide to aerobic exercise yourself at home

Do this aerobic exercise set in the morning for an extra boost of energy so you can stay productive throughout the day.

1. Reverse Lunges

In a standing position, take a big step back with your left foot.
Bend your knees and slowly lower your body position. Make sure that your right knee fits snugly over the ankle, not too far beyond the curry of the toe
Focus on the front of your right leg to lift your body back up to a standing position
Return to starting position, but this time step back on your right foot. This is one round. Repeat up to 10 times for 1 minute, keeping your chest straight the entire time

2. Squats with Arms Overhead

Stand with your feet hip-width apart and hands stretched up, palms facing each other
Bend your knees and pull your hips back slightly as if you were sitting in a chair
Extend the shoulder bones parallel.
Use your glutes to push yourself back up. This is one round. Repeat 10 times in 1 minute

3. Tap Back

In a standing position, step back on your right foot. Straighten your arms forward. Make sure that your left knee is level with the left ankle and does not extend over the toes
Keep your gaze straight ahead, and don't tuck your shoulders and hips into your body
Switch legs with light jumps and keep the landing position the same as the starting position. The heel of your back leg should lift off the floor. This is 1 round. Repeat 10 times in 1 minute

4. Burpees

In a standing position, lower your body to a squat position, placing your hands straight beside your knees
Push both legs back. You are now in a push-up position
Jump up while raising your hand. This is 1 round. Repeat 10 times in 1 minute

5. Play Climber

In a standing position, lower your body to a push-up position with your hands flat on the floor parallel to your shoulders. Your body should form a straight line from the neck to the ankles
Raise your right leg and push your right knee up to your chest. Quickly switch legs, push your left knee toward your chest. Keep your hips aligned and your shoulders directly above your wrists.
Do as much as possible for 1 minute

6. Pilates 100

Lying on your back, lift your knees so that your feet are at a 90 ° angle. Position both hands at your sides
Raise your head, shoulders, and upper back away from the floor, and begin to push your hands together while taking a deep breath (take a count of 10 breaths, exhale a count of 10). Your abdominal muscles should be tensed at all times so that all parts of your body apart from your hands will stay firmly in place
Continue to take deep breaths until you get a 100 hand push

7. Star Jump

Stand straight with your hands at your sides and knees slightly bent
Jump up, and spread your arms and legs to the sides (forming a star in the air). Land slowly, with knees together and hands at your sides
Keep your abs tight and your back straight at all times. Repeat 10 times in 1 minute

8. Downward Dog

Starting on all fours, make sure your hands are straight under your shoulders and your knees below your hips. Stretch your fingers and grip your toes
Take a deep breath and lift your feet off the floor, lifting your hips in the sky
Push your heels down or slightly bend your knees in
Press your hands firmly on the floor and lower your shoulder blades down. Keep your head between your arms (don't let it hang down).
Take 5 deep breaths or as many times as you want.

9. Cat and Cow

Starting on all fours, make sure your hands are straight under your shoulders and your knees below your hips. Take a breath to lengthen your spine.
Without bending your elbows or moving your hips, push your spine down to bend your back. Lift your chin, chest, and hips up into the sky, so that your stomach is lowered toward the floor.
Once you have reached the maximum arch capacity of your back, lift your spine up and lower your head toward the floor.
Do this movement slowly and relaxed for 5 deep breaths or as many times as you want

Have a good aerobics at home!