What are some simple fitness exercises?

Friends who exercise regularly know that there are various ways to exercise and keep fit. It depends on which method you like. However, for friends who are new to exercise and keep fit, they prefer some simple methods. Now we will recommend some simple but better fitness exercises that can be done at home.

The first exercise: sit-ups with legs extended

This exercise focuses on the upper abdomen.

We can use the edge of the bed or a chair, and the height can allow our calves to be flat.

Starting position: Lie on your back with your calves parallel to the edge of the bed and your thighs perpendicular to the ground. You can cross your hands in front of your chest or cross your hands behind your neck.

Action process: Slowly bend your shoulders toward your knees until your shoulder blades are 1 to 2 inches off the ground, then hold still for one second. Then, return to the starting position. Repeat.

Training points: When bending and contracting, in order to better contract the abdominal muscles, keep the lower back close to the ground. In the initial stages of a weight training program, avoid using jumping or bouncing movements to gain momentum during each lift.

Second exercise: supine leg raise

Key areas of exercise: lower abdomen and upper thigh flexor muscles.

The same action can be done on a wide stool beside the bed (preferably with a grip on the edge). If conditions permit, you can use a professional inclined board. I often use two stools put together at home.

Starting position: Lie on your back on a bench with your lower back pressed against the bench and your legs together and naturally straight.

Action process: Keep the torso and lower back close to the ground, bend the knees slightly, and lift the legs up until the thighs are perpendicular to the torso. Then, slowly lower your legs. Repeat.

Training focus: When the back is always close to the bench, it keeps the lower abdominal muscles in a tightened state. If your lower back is bent or lifts off the bench, it will affect the contraction of your lower abdominal muscles.

The third action: sitting leg curl

The starting position is sitting on the edge of a stool with your hands supported behind you on the stool. Stretch your legs straight forward.

During the movement, bend your knees and retract your calves to the highest possible point, fully contract the rectus abdominis for one second, then slowly lower your calves until they are fully straightened. Inhale when you retract your calves, and exhale when you lower them.

Key points: This movement is relatively simple, and its effect depends entirely on the height of the knee lift and the speed of the movement. The higher it is, the slower it is and the bigger it is, and vice versa.

These fitness movements are very easy and simple, so most of the time, you don’t have to complain that you are busy at work and have no time to exercise. Sometimes you can pay attention to the movements introduced above to achieve the most ideal exercise and fitness effects, and these movements are also relatively easy and simple.