8 full body exercises to get in shape at home during the holiday

Is it vacation time? Is it vacation time? Is it vacation time? (Important things are asked three times)

Emmm... Although Xiao Jian hasn't started his vacation yet, it's coming soon; looking forward to it, looking forward to it, the Spring Festival holiday is coming. Just thinking about being able to gather with family and friends to eat, drink, and have fun makes one feel carefree and happy. But, Xiao Jian wants to remind everyone not to overindulge, lest the figure you've painstakingly 'maintained' for more than half a year returns to its pre-liberation state in no time~

The editor here recommends 8 full-body conditioning exercises that combine fitness, yoga, Pilates, and ballet movements. Full-body exercises can balance muscle training, promote fat burning, and improve body coordination.

Twisting Chair Pose

Starting Position:Stand with feet together or shoulder-width apart.

Movement:Perform a deep squat to the maximum extent, place palms together in a prayer position at the chest (see Figure a). Keep the hips aligned and knees together. Twist the upper body to one side, letting the elbow cross over the opposite thigh, keeping palms facing each other and forearms in a straight line (see Figure b).

Position:When twisting to the opposite side, keep the weight evenly distributed on both feet and knees aligned.

Breathing:Exhale while squatting, inhale while raising arms to the prayer position. Exhale when twisting to the opposite side. Hold for 3 to 5 breaths. Inhale to return to the center, exhale to stand up. Repeat this exercise on the other side.

Single-Leg Squat Pose

Starting Position:Stand on one foot, lift the other foot, and maintain single-leg balance (see Figure a).

Movement:Keep the lifted leg raised, bend the knee of the supporting leg, and squat down (see Figure b), maintaining single-leg balance.

Position:When squatting, keep the knee aligned and above the foot, with the body's center of gravity on the hips.

Breathing:Exhale while squatting, inhale at the bottom of the squat, exhale while standing up. Alternate legs for support, repeating 5 to 8 times on each side.

Relevé Ballet Squat Pose

Starting Position:Stand with feet apart, slightly wider than shoulder-width, hips externally rotated, toes turned out, and knees aligned with toes (see Figure a). Keep the pelvis in a neutral position, with the chest directly above the hips. Engage the pelvic floor muscles and lower abdominal muscles, contracting towards the core.

Movement:Lower into a ballet squat, keeping the torso and pelvis in a neutral alignment, tailbone down, and lift the heels (see Figure b). Lower the heels, push off the ground with the feet, and straighten the legs.

Position:When performing a deep squat to the maximum extent, the knees should not extend beyond the toes. Maintain even pressure on the inner and outer edges of the feet.

Breathing:Inhale to stabilize the core, exhale to lower into the ballet squat. Inhale, lift the heels; exhale, lower the heels, and stand up. Repeat for 8 to 12 breaths.

Warrior 3

Starting Position:Stand tall with feet together or shoulder-width apart, pressing all four corners of each foot firmly into the ground. Engage the quadriceps, feeling them lift towards the pelvis (see Figure a). Draw the navel inward towards the diaphragm, lifting the pelvic floor and engaging the abdominal muscles. Lift the chest and gaze forward. Slightly tuck the chin to keep the head neutral, with arms hanging at the sides. Maintain an upright posture, stretching from the feet to the top of the head (see Figure a).

Movement:Raise the arms to shoulder height, parallel to the ground. Stabilize the weight on one leg, lean the body forward, and lift the extended leg straight back. The torso, head, and lifted leg form a straight line, creating a T-shape with the supporting leg (see Figure b).

Position:Keep the supporting leg straight, the spine neutral, and the head aligned with the back. Relax the shoulders away from the ears, opening the chest. Lean the upper body forward as much as possible, aligning the head with the toes of the lifted leg. Keep the hips level and aligned.

Breathing:Exhale while lifting the back leg and leaning the body forward. Maintain single-leg balance with natural breathing, holding for 3 to 5 breaths on each side. Inhale to return to standing.

Swimmer

Starting Position:Begin in a prone position. Extend the arms forward overhead, hands shoulder-width apart, and palms facing down (see Figure a).

Movement:Lift the upper body, performing a back extension, and extend the legs at the hips. Lift one arm and the opposite leg (see Figure b). While keeping the hips and lower back stable, lower the arm and leg, and switch to lift the other arm and opposite leg. Alternate sides to create a swimming motion.

Position:Extend the body by lifting the head upward and stretching the feet downward. Engage the abdominal muscles towards the spine.

Breathing:Inhale while lifting one arm and the opposite leg. Exhale while switching sides. Alternate sides, repeating 6 to 12 times on each side.

V-Sit

Starting Position:Begin in a high seated position with knees bent, hands holding the back of the thighs (see Figure a).

Movement:Lean back, balancing on the sit bones, keeping the back straight to form a V shape. Lift the feet off the floor, and extend the arms forward from the shoulders (see Figure b).

Position:Keep the back straight. Avoid rolling the hips.

Breathing:Inhale while sitting upright, exhale while leaning back, inhale and hold. Maintain breathing for 4 to 8 breaths.

Side Bend

Starting Position:Begin in a seated position, crossing the ankles, with one knee pointing towards the ceiling. Place the opposite hand on the ground, fingers spread, and extend the arm outward at an angle from the shoulder. The other hand rests on the raised knee with the palm facing up (see Figure a).

Movement:Lift the body from the base of the hips into a lateral bend over the supporting arm. Extend the upper arm over the head to form an arch, straightening and joining the legs along the side of the body (see Figure b). Lower back to the starting position.

Position:Extend from the top of the side bend, with the supporting arm perpendicular to the ground, lifting the waist and hips, forming an arch with the entire body. Align the hips and chest at the highest point.

Breathing:Inhale while lifting, exhale while completing the side bend, inhale while holding the side bend, and exhale while returning to the starting position. Repeat 3 to 5 times on each side.

Seated Cow Face Pose

Starting Position:Begin in a cross-legged seated position, sitting on the center of the sit bones, lifting upwards along the spine to the top of the head.

Movement:Maintain an upright seated position, raise one arm overhead. Bend the elbow, placing the palm between the shoulder blades. Reach the opposite arm behind the back, bending the elbow, and reach the hand upwards towards the other hand (see above image). Clasp the hands behind the back.

Position:While stretching the arms, maintain an upright seated position. Slightly tuck the chin, pressing the head back against the arm, keeping it neutrally aligned.

Breathing:Inhale while clasping the hands behind the back. Exhale to open the chest and deepen the stretch. Breathe naturally. Hold for 5 to 10 deep breaths on each side.

                

*Some images in the article are sourced from the internet. Please inform us if there is any infringement, and we will delete them.

*The content of this article is sourced from "Fusion Training: Mixed Exercises and Program Design Combining Fitness, Yoga, Pilates, and Ballet Movements", published by People's Posts and Telecommunications Press