Containment: how to do sport at home, mine of nothing? : Current Woman Le MAG

To stop the spread of the new coronavirus, the Covid-19, the time has come for containment. French women are called to stay at home. The opportunity to adopt a sports routine … without leaving home.

Staircase and … tapered thighs

The quadriceps – these muscles located on the thighs that support the knees – work in depth when we systematically climb the steps two by two, the foot placed flat, contracting the glutes and abs to maintain an upright posture. Even more effective, the same thing when running, helping yourself at the start with the ramp to keep your balance.
The right tempo : several times a day.

Wall … and curved arms

Doing standing pumps preserves the curve of our arms (biceps and triceps)! Against the wall of the kitchen, the bathroom, the parking lot…, put your hands flat and bend your elbows gently, then stretch them out at the same rate. The exercise is all the more effective because it is done slowly.
The right tempo: 20 pumps, several times a day.

Concrete chair … and glutes

Unsolicited, our glutes soften. On the chair in the kitchen, in the restaurant, on the seat of the bus, the metro, the car …, contract and release one buttock after another.
The right tempo: 100 times, several times a day.

Mattresses … and steel adductors

Lying in your bed, lying on the sofa or a rug, you can fight against the inner thighs "softened". Raise your legs straight and stretched towards the ceiling. By contracting the abs to relieve the lower back, spread them so as to form a V then tighten them slowly while exhaling.
The right tempo: 20 times, several times a day.

Auto … and nice abs

Exercising your abs while driving allows you to optimize your journey time by firming up your little can. At each red light or stop, return the belly from the bottom to the top by going as far as possible. Hold the position for five seconds then release slowly without forgetting to breathe!
The right tempo: aas often as possible. It also works on the bus or the metro!

Dishwasher … and toned legs

Keeping legs shapely requires asking them a little. Do not bend over to empty the dishwasher but bend your legs in successive flexions (squats) to catch each object. Remember to keep your back straight and descend as low as possible, without pushing the knees further than the toes.
The right tempo: 20 flexions. In front of the washing machine, that's fine too.

Cooking … and roast calves

In front of your baking sheet, climb on tiptoe and hold the position for a few seconds. This strengthens the balance and acts on the calf muscles. To practice static and also while walking, when you change rooms for example.
The right tempo : several times a day.

The less you think about it, the better

It is not a question of practicing these movements like exercises of gym, but of adopting them definitively like a daily routine in order to make effective our gestures and displacement most banal. Valérie Orsoni reveals the secret of the dancers of the Moulin Rouge in Paris: to meet the requirement of highly shapely buttocks, they never sit on their seat without contracting it. Spread the word !

Thanks to Valérie Orsoni, fitness expert and author of A dream body without much effort (ed. I’ve read).

Read also :

⋙ Coronavirus: where to download the new derogatory displacement certificate?

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