Doesn’t the hectic routine allow you to spend hours at the gym? With these exercises and 20 minutes a day it is possible to boost your energy, boost your diet and keep your body firmer before you even leave for work.

1. Squat

This exercise strengthens the muscles in the front of the thigh and glutes. Use a broomstick to support the squat. With your arms extended in front of your body, hold the broom handle firmly to the floor and bend your knees slightly. Inhale and exhale, flex your knees taking the gluteus backwards, inhale returning to the starting position. You can use a chair to know how far to squat, as soon as the gluteus touches the lift seat.

Training: 2 sets of 15 repetitions, with an interval of 30 seconds between each set.

Approximate time: 2 minutes.

2. Isometric ventral plank

To strengthen the deepest muscles of the abdomen, lie on your stomach on the floor and support both elbows in the same line as your shoulders. Firm your toes on the floor and lift your hips, trying to keep your torso straight and respecting the natural curvatures of your body. The important thing in this exercise is not to hold your breath by tightly contracting your abdomen and buttocks.

Training: 2 sets of 15 seconds supporting the position, with an interval of 30 seconds between each set.

Approximate time: 1 min 30 sec.

3. Bridge to Gluteus

Lie on your stomach, bend your knees and support your feet on the floor. Breathe in and when you exhale raise your hips, contracting the gluteus well.

Exhale returning to the starting position, but without touching your butt on the floor. It is important to support the shoulder and the back of the head on the floor, so as not to overload the cervical spine. It is great for posture and muscles that stabilize posture such as back, thigh and abdomen muscles.

Training: 2 sets of 15 repetitions with a 30 second interval between each set.

Approximate time: 2 minutes.

4. Side Isometric Board

Lying on your side on the mat with your legs extended over each other, lift your hips by supporting your elbow and the outside of your foot on the floor.

Keep your back straight, look straight ahead and your abdomen contracted, don’t hold your breath. Is it difficult? Flex your leg and, instead of being supported with the outside of your foot,

stand with your knee on the floor. This exercise strengthens the lateral torso muscles.

Training: 2 sets of 15 seconds supporting the position with a 30 second interval between each set.

Approximate time: 1 minute and 30 secs.

5. Arm flexion with knee support

This exercise strengthens the muscles of the chest, shoulder and triceps. Start with your knees on the floor and your legs crossed. Keep your arms extended, with your hands flat on the floor and slightly wider than the shoulder line. Inhale and when exhaling keep your abdomen contracted, flex your elbows pointing them back and bring your chest closer to the floor. Inhale by returning to the starting position.

Training: 3 sets of 15 repetitions with a 30-second interval between each set.

Approximate time: 3 minutes.

6. Lateral trunk flexion

This exercise strengthens the lateral torso muscles. Standing, with a slight flexion of the knee, hold a load (it may be a sugar packet) in only one hand, while the other rests on the waist. Inhale and when exhaling flex your torso laterally, trying to bring the load used to the side of your knee, inhale, returning to the starting position.

Training: 3 sets of 15 repetitions on each side with a 30 second interval between each set.

Approximate time: 3 min.

7. Abdominal

Lying on the mat, bend your knees while supporting your feet on the floor. The arms can be crossed on the chest with the hands touching the shoulders or the back of the head. Contract your abdomen by lifting your shoulders off the floor, look up and mark a fixed point while you perform the exercise. If you have chosen to keep your hands behind your head, be careful not to strain your neck, so it is very important to tighten your abdomen well.

This exercise strengthens the abdominal muscles.

Training: 3 sets of 15 repetitions with a 20-second interval between sets.

Approximate time: 2 minutes and 30 sec.

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8. Abdominal Infra

This exercise strengthens the muscles of the lower abdomen and the hip flexors. Lying with your back on the floor and your arms resting on your sides, bend your knees at a 90 ° angle to your hips. Bring your knees close to the chest, lifting your butt off the floor. Make sure that you are not overloading your neck and that it is resting on your shoulder blades and the back of your head.

Training: 3 sets of 15 repetitions with a 30-second interval between each set.

Approximate time: 2 minutes.

9. Sumo Squat

Standing, keep your legs wide apart and do a slight bend in your knees, leave the tips of your toes facing outward.

In this exercise you can hold a backpack or suitcase in front of your body to make it a little more difficult, but don’t let this load leave your shoulders slumped forward.

If you prefer to do without a load, keep your hands on your hips and perform the squat by flexing your knees. Make sure that your knees do not go over the balls of your feet,

always maintain good posture. This exercise mainly strengthens the muscles of the inner thigh.

Training: 3 sets of 15 repetitions with a 30-second interval between each set.

Approximate time: 2 minutes.

10. Sink

When standing, put one leg forward, keeping the heel lifted from the foot that was left behind and with a slight bend in the knees.

Your hands should be on your hips. Imagine a vertical line and perform the squat by flexing the knees, without letting the knee of the front leg extend beyond the line of the toe. This exercise strengthens the muscles of the front of the thigh and glutes.

Training: 3 sets of 10 repetitions for each leg with a 20-second interval between sets.

Approximate time: 3 min.

How to make!

The exercises can be done together, in sequence, but only 3 times a week, with 1 day apart. To enhance the results, on free days look for activities such as walking, running and climbing and descending stairs.

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