As the good weather approaches, the call for physical fitness becomes pressing. We all dream of a refined body to proudly wear swimsuits and light outfits. Fortunately, there is no need to transform into a high-level athlete to gently (re)build muscle before summer. The secret ? Accessible movements, a proven method and advice from a professional. Nathalie Errandonea, a seasoned sports coach, gives us here her tips for adopting an easy and super effective exercise routine. Inspired by fitness bar, these movements are designed to tone arms, calves, thighs, and abs without abruptness. Ready for the transformation? Let’s go !
Exercises for slender arms
THE arm are often the big forgotten ones in training sessions. However, strengthening them ensures a harmonious aesthetic of the upper body and boosts your confidence. Coach Nathalie Errandonea recommends a movement drawn from fitness bar, a discipline that fuses yoga, pilates and dance for visible, pain-free results. Start in a standing position, feet shoulder-width apart, arms extended out to the sides at shoulder height. Make small circles with your arms, first in one direction then in the other, making a total of 60 repetitions. This will gently tone the biceps, triceps and shoulders.
Toned calves, essential step
THE calves play a pivotal role in defining your legs and require special attention. The recommended movement begins with a straight position, with your feet firmly planted on the ground. You will then perform heel raises, taking care to keep your ankles stable to avoid any injury. Nathalie emphasizes safety and recommends bending your knees slightly to protect the joints. A series of 40 repetitions This movement will not only sculpt your calves but will also help improve your balance.
Tapered thighs without constraints
Attack the silhouette through thighs ensures a more than appreciable aesthetic result. Nathalie suggests an exercise that involves standing with your feet slightly more than hip-width apart and your toes pointing slightly outward. Squat down until your thighs are parallel to the floor, a position you will maintain. The importance here is given to the position of the knees which must not exceed the tips of the toes for optimal and risk-free work. In this posture, perform small pulsesthat is to say small upward and downward movements to intensify the effect of the squat and strengthen the inner thighs and glutes.
Abs, foundation of a dream body
A flat, toned abdomen is often at the top of the list of summer goals. To achieve this, our expert recommends a movement on the ground, in a position lying on your back, knees bent and feet flat on the ground. Raise one knee toward your chest, then alternate with the other leg, as if pedaling. These repeated contractions of the abdominals, performed 50 times will allow you to work the upper abdominal muscles, but also the obliques. This is the assurance of a shaped waist and improved posture.
Incorporating these four movements into a routine is not only easy but also very beneficial. They sculpt the body, improve posture and boost self-confidence. Exercising should not be synonymous with suffering but rather a moment of well-being. These exercises, according to Nathalie Errandonea, promise visible results for a summer where you will feel your best. And the best part is that each of these movements fits easily into everyday life, transforming effort into pleasure and well-being into a habit.
