To complete this exercise program you will need only seven minutes. Even though it might sounds very little time to be effective on the contrary it helped many people to achieve great results in a very short time.
There are the 12 exercises that you could try in order to be fit like you`ve always wanted.
First, you need to lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees and then you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Next, you need to place your hands lightly on either side of your head and keep your elbows in so that they are parallel to your body and then you need to push your back down flat into the floor to isolate your abdominal muscles.
Next gently curl your shoulders forward and up off the floor and continue to push down into the floor with your lower back and then you need to raise your shoulders about four to six inches only. After that, you need to hold and squeeze your abdominal muscles for a count of one and then return to the start position in a smooth movement.
First you need to get into push up position on the floor and bend your elbows and keep them on the floor and then you need to ensure that your body is quite straight from head to toe and is kept parallel with the floor. In this position your body gets supported with the elbows and your shoulders take up the weight and you need to remain in the position as much as you can and you need to breathe normally during the entire process.
Push Up and Rotation
Start in the push-up position. When you are lifting your body just twist and rotate to the right side. Lift up the right arm and extend straight. Get back to the starting position and repeat the same with the left side of the body. Repeat this for 30 seconds. This exercise strengthens your torso.
-First, you need to be in a starting position and that is standing with feet together and hands by your sides. And then simultaneously raise your hands up above your head. So, while jumping up, you spread your feet above twice shoulder-width apart. Then you need to bring your body back to the starting position. And do it several times.
You need to start this exercise on your hands and knees with your hands underneath your shoulders and then you need to come onto the balls of your feet and the heels of your hands. And next walk the feet back until you are in the plank position and bend your elbows, lowering your body down. You need to do it 10 times.
To do this exercise you need to go as deep and low as you can comfortably and to keep your knees tracking over your toes (no collapsing in). Then your back should remain flat (no rounding) and next you need to keep your chest lifted and don’t allow it to cave in. And remember that your feet should constantly press against the ground and don’t come on to the balls of your feet.
The Side Plank
First, you need to make sure to lie on your right side in a straight line from head to feet, resting on your forearm and then your elbow should be positioned directly under your shoulder. And next, while your abdominal muscles are contracted with hips lifted off the floor you need to hold this position for 20 to 40 seconds and then lower your body.
At first, push your back against the wall. The feet are two feet away from the wall. Your thighs should be in a sitting position while you are lowering your back down. The knees are bent and parallel with the toes. Work with your quads, glutes and calves. Keep it for 30 seconds.
You need to begin around six to twelve inches far from a seat. Then place the correct foot on it and squeezing through the foot sole area you need to step onto it and rectify the leg. And at that point, you need to bring down the other foot to the floor and then switch sides and rehash.
You need to position a steady and secured bench, chair, or box behind your and then to place your hands shoulder-width apart on the bench and your feet as far out as you can. Next your arms need to be straight but keep a slight bent in your elbows to keep tension off your elbow joint and brace your abs. And then slowly lower your upper body towards the floor by bending at the elbows until your upper arms are parallel with the floor and then you need to keep your elbows tucked into your sides. Once at the bottom and then contract your triceps and push yourself back up to the starting position. Do the repetitions for 30 seconds.
Running In Place
The starting position is on the feet slightly wide apart. Then, start to run in the place. Don`t jog, but run while you are lifting the knees up and swinging the arms to the side. Run for 30 seconds. This exercise is really good for the cardiovascular system.
To start the exercises you should stand with your feet shoulder-width apart and your hands on your hips and then to step forward with one leg. And next you need to flex your knees until your rear knee nearly touches the floor and after that, bring your body back. Then you need to switch legs and repeat it 20 times.
Source: Female Fit Body