Without a doubt, there are many training routines that you can do comfortably at home. For this reason, each time we like to make a compilation of all the different options that we have. With the arrival of routine in our lives, we don't always have time to go to the gym. So, this gap routine It will be perfect to activate your body.
Although it is true that all of him will be motivated, the buttocks, abdomen and legs will suffer the most. You can adjust the repetitions and the series according to your needs. That is why we always advise starting little by little and then increasing. It is a perfect way to ensure that motivation is always present and that you do not get tired at the first change.
GAP routine with planks
Although it is always an exercise that we repeat in many of the routines, it is because we really need it to activate our body. So, nothing like opting for some plates in which you will lean on your forearms, but you already know that the force goes in the part of the abdomen. It will be there where you have to focus and contract the area. At the same time, you will lean on the balls of your feet and maintain a straight posture, without forcing the lower back. Start holding just a few seconds and little by little you will increase the time.
The bridge on the shoulders
It is another of the exercises that can be practiced both in a GAP routine and in pilates disciplines. It is about lying on your back and leaning on the soles of your feet. Little by little we will upload the body, but not in a block, but by activating each of the vertebrae. We have to contract the abdominal area again when going up and relax when going down. The body will stay supported on the shoulders each time you go up. Remember that in this case, in addition to the exercise itself, it is also important to take your breath.
Band lunges
For the leg area, and also the buttocks, lunges can be the great alternative. Although in this case, we are going to give them a twist, because we complicated them with the elastic band. You have to place this accessory in the lower part of the legs, below the knees. Once ready, you will only have to spread your legs to the side, managing to bend one leg and stretch the other until you do the stride itself. It costs a bit because of the tightness of the band, but that's what matters to make more strength and tone our legs.
kick back
When we do a GAP routine or attend a class in this discipline, there is another exercise that should not be left aside. It's all about the back kicks. To get it, we have to get on all fours, on our knees and supporting the palms of the hands on the ground. Then, we stretch one leg back but bending the knee. Once in that position, we will try to raise the foot and contract the gluteal part. It seems simple, but it is true that after several repetitions it begins to cost a bit.
isometric squat
Speaking of cost, here we have another of the exercises that personally cost me a lot. This is the isometric squat that will also activate and tone the legs, while strengthening the knees, activating the core and improving balance. All this, leaning your back against a wall, bending your knees as if you were going to sit down and holding on for a few seconds. Your thighs have to be parallel to the ground and your knees at 90º! The weight should be dropped on the soles of the feet. She takes a couple of breaths and rests.