Exercises you can do at home during these holidays

During this Christmas and holiday season, many gyms and fitness centers close their facilities. For this reason, we bring you some exercises that you can do from the comfort of your home without any worries.

The expert from the Physical Activity Division of Club Metropolitan commented that maintaining the training routine is key to achieving the goals set at the beginning of the year.

The personal trainer shared the following exercises with HOLA ! magazine:

- Abdominal exercises

Dynamic iron with a chair:

• Get into a plank position, placing your forearms on the chair seat.
• This elevation provided by the chair will relieve the added tension on your arms, which would otherwise be on the floor.
• Bring one knee to the seat and switch legs. 30 seconds of work and 15 seconds of rest. Repeat the sequence 4 times.
• Make sure your hips stay aligned and stable with the rest of your body throughout the movement. Imagine you have a full glass of water on your lower back and it can't fall.
• Advanced level: before placing one foot on the ground, lift the other, which will give you greater rhythm and intensity with these small jumps.

Side plank with knee to front

• On the floor, lie on your side and support your body weight on your forearm.
• Stretch out your legs and only support the tip of the remaining leg on the ground.
• In that position, you will bring the knee of the leg that is suspended towards your chest, contracting your abdomen.
• Relax your body between exercises. 30 seconds of work and 15 seconds of rest.

- Buttocks

Hip raises

• Lie on your back with your arms at your sides, knees bent, and feet firmly planted on the floor.
• In that position, raise your hips so that your body forms a straight line from your shoulders to your knees.
• Pause at the lifting position, then lower your body back to the starting position. 30 seconds of work and 15 seconds of rest.

Strides

• In this case, standing with feet together, we move one of the two legs back a sufficient distance to allow both knees to bend to 90º at the end of the descent, and we return to the initial position.
• We switch legs after each repetition. 10 repetitions per leg.

-Legs

One-legged climb

• A perfect exercise to strengthen glutes and quadriceps.
• Standing on the floor in front of a chair or stool, step up with one leg and raise your knee to waist height, keeping your back straight.
• Next, repeat with the other leg. You can do a set of 10 repetitions, rest for a few seconds, and repeat the set again.
• To adapt to all people, we can perform the exercise at different heights, depending on the desired intensity.
• For an intermediate level, the goal is to bring the knee to the chest on each ascent.
• For an advanced level, a small jump with the supporting leg can be performed to introduce more intensity and extra cardiovascular activation.

Push and pull on the floor

• A very complete exercise for the back and shoulder muscles.
• Lying face down on a towel or blanket that slides well on the floor, stretch your arms out in front, placing your hands on the floor and pull, trying to bring your body closer to your hands, crawling, as if it were a pull-up, then push back to work the shoulder muscles.
• For a more advanced workout, use a towel or blanket that doesn't slide as easily to add resistance. Perform 10 to 15 pulls and pushes, completing several sets.