If you have reached your ideal weight and volume and want to maintain your figure, this article is for you.
Exercise is a practice that everyone needs to do if they want to shape or improve their body structure and show off a toned and healthy figure.
Having a good exercise routine combined with a healthy diet will allow you to feel and look better, in order to reduce not only body fat levels but also stress, which in turn will lead to being able to control your weight and shape your figure.
Whether you want to shape or maintain the figure you have now, the following exercises will help you tone your body.
Exercise routine to maintain your figure
When choosing an exercise routine to maintain or shape your figure, you must take into account working all areas of your body, both the upper and lower regions.
This allows you to work and reduce the fat and flaccidity index in a balanced way, without neglecting any area. Added to this, you will gain more resistance, more flexibility and more toned muscles. On the other hand, your mood will be better, as you will feel more optimistic and vital.
Before exercise routine
Before starting any exercise, it is important that you add a stretching routine to prepare your body for the actions we will perform later, this will prevent any injury from occurring.
Exercise routine to maintain your figure
After warming up, we start:
Lunges or forward lunges. Start by taking a step forward, you will go down slowly, when you bend your knee it should form a 90 degree angle, the other leg should almost touch the ground, then you go up again, take another step, and repeat.
Perform a repetition of 15 lunges on each leg.
Jumping Jacks. Stand up and place your arms on the sides of your waist and your feet together, this will be your starting position. Then jump and spread your feet, so that they do not protrude from the height of your shoulders.
Synchronize the movement, with the opening of your arms, bringing your hands towards your head. Perform 30 repetitions.
Squats. For this exercise, open your legs and place your feet shoulder-width apart, go down as if you were going to sit, contracting the muscles involved, hold the position for a few seconds and go up slowly.
Remember that, when lowering your knees, they should not go over the tips of your feet, and also keep your back straight. Perform 2 sets of 15 repetitions.
Push-ups or Push Up. This exercise allows you to strengthen your arms and chest. If you find it difficult to perform push-ups with your feet, start by placing your knees.
Perform 2 sets of 15 repetitions
Pelvic elevation. For this exercise, lie on your back and bend your knees, placing your feet shoulder-width apart, raise your pelvis and contract your glutes. Hold the position for a few seconds and lower yourself slowly.
When you raise your pelvis, your knees should form a 90-degree angle. Perform 30 repetitions.
As the last exercise, we perform a Plank or Plank. Lie down as if you were doing push-ups, with the difference that you place your elbows on the floor, the elbows must remain at the height of your shoulders, your back must be straight and with the glutes, abdomen and legs contracted.
Hold the position for 30 seconds.
As you practice the routine, your body will strengthen and your muscles will tone. If you want to increase your muscle mass, you can add weight to your exercises. Remember that accompanying exercises with a balanced diet is also important to maintain good health.
