4 Simple yet effective exercises for health care

Do you want a nice, toned and beautiful body? Here are some simple yet effective exercises for health care to shape your body at home.

Squats

If you want a perfect butt and nice-toned on legs, squats can be the best workout. Squats are one of the best basic lower body exercises that target gluteus Maximus, which is the largest muscle in the lower body. It also tones your legs, hips, thighs, cups and even the core and give a good shape.

 

How to do; Stand with your feet a little wider than shoulder wide apart. With your feet firmly on the ground, push your hips out while slowly lowering yourself. Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight. Rise slowly and repeat the same.

Plank

The plank is one of the best and effective exercises for a flat, toned stomach because it works all the muscles in your core. It helps to develop strength in the core, shoulders, arms and glutes.

Get into push up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Keep your torso straight and rigid and your body in straight line from ears to toes. With no sagging or bending, your head is relaxed and you should be looking at the floor. Hold the position for as long as you can. Remember to breathe inhale and exhale slowly and steadily. You have to constantly squeeze your Abs to hold the position. When your form begins to suffer, pull the plug. Try holding this position for 30 seconds while breathing deeply. 

Squat Jumps

Squat jumps are ideal if you want well-shaped ties and legs. They build your leg muscle, burn more fat, tone your backside, Abs and entire body. They also tone your carves, glutes, hamstrings, core, and quadriceps.

Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground. Jump up into the air as high as you can and strengthen out your legs. Swing your arms down by your sides for momentum and keep your back straight and chest lifted. Land back on the floor with soft knees. Go directly into another squat.

Push Ups

Push up is a great for your upper body shaping. It is a great muscle toning exercise for the arms, chest, triceps, and the front of the shoulders. It strengthens your chest for a more firm and shaped breast, firm and tone your arms and stabilize abdominal muscles. Your legs and buttocks will also grow stronger and leaner.

Start in a high plank position with your hands flat on the floor, about shoulder width-apart, wrist under shoulders. Keeping your body in one line, bend your arms, and lower yourself as close to the floor as you can. Your elbows should be at about a 45 degree angle to your torso. Push back up to start.