A quick, complete workout for moms who are strapped for time

For a mother, it is almost impossible to find some time for yourself. However, it is necessary that they be Don't leave luxury aside.

With inKingdom targets people who don't have a lot of free timeIt is possible to balance a healthy routine, family life and work.

In an interview with Terra Portalphysical educator Lucas Florencio created a training session just for 15 minutes, With 7 exercises, which can be done anywhere.

The ideal is done, explains the professional Two sets of each exercise, each lasting 40 secondsPlus a 20-second rest between sets.

“They are exercises that are easy to perform to improve conditioning and a bit difficult to adapt or readapt to a training routine,” he explained to the website.

Quick workout at home

First cross climber

Lie face down on the mat and raise your torso, resting on your toes and hands on the floor at chest height.

Move one leg out to the side of your body, placing your feet at waist height.

Return to the starting position, then repeat the exercise with the other leg.

2° Lying down and getting up

Lie face up on the mat and lift yourself up by simply pressing your torso, without using any support.

Third squat with jump

Stand up straight, with your feet parallel, shoulder-width apart. Bend your knees and squat.

When returning from a squat position, push up, raising your legs. Return to the floor and repeat the movement.

Frankenstein's Walk IV

Stand up straight, with your arms extended forward and palms facing down.

Step forward, and raise your right leg at a 90-degree angle to your body. Repeat the same with the left.

Fifth rush with dribbling

Stand with your feet hip-width apart and your toes pointed forward.

Lift one leg, bending the knee at a 90-degree angle until the thigh is parallel to the floor, then take a large step back.

6 Alternating belly knife

Lie on the floor, with your legs extended and arms at your sides.

Lift your torso off the floor and move it toward one of your legs, as if you were trying to touch it with your hands. Return to the starting position and repeat the movement toward the other leg.

7° Sumo squat

Place your feet wider than shoulder width apart, with your toes pointing slightly outward.

Start the squat by bending your knees and lowering your body toward the floor, keeping your heels on the floor and your chest up.

As you rise, contract your glutes and move your body weight from your midfoot to your heel.

Read also: The benefits of exercising in the morning