Fitness in the bathroom does not require expensive devices or rooms equipped with specialized equipment. The exercises are not complicated, many of them you do without knowing it. From now on, do them consciously and systematically, they will bring results faster.

When we are nervous and tense, the body produces more hormones and other substances known as stress products. Exercise and exercise accelerate the chemical processes that break them down. This is why when you exercise, you experience a feeling of deep physical and emotional relaxation. During this time, your body also produces endorphins, a type of natural drug that neutralizes pain and stress. Therefore, a dose of morninggymnasticsinbathroomwill help you start each day more easily.

You can also exercise during normal, everyday activities: bathing, washing dishes, preparing dinner, ironing, cleaning the children's room or washing the stairs. Double profit, because at the same time we do two things - obligatory and the one for pleasure. So, routine activities can become a pleasant moment devoted exclusively to yourself. Every little physical effort improves blood circulation, makes joints more flexible and allows you to burn calories faster. At the beginning, we suggest exercises in … the bathroom.

Exercises in the shower

Take a washcloth, sponge or soap in your right hand. Place your hand over your head so that your hand is between the shoulder blades. Press the forearm of your bent arm against your ear. Then put your left hand behind your hip and try to grab the sponge in your right hand from below. Slowly count to five. Now change your hands. Repeat twice. This is one of the yoga exercises that greatly strengthens the muscles of the back and spine. You must have done them many times, for example, trying to wash your back yourself.

According to an expert Mariola Bojarska-Ferenc, a well-known presenter and promoter of he althy movement, author of the book "Stop Time"

Not having time to exercise is the excuse of many ladies. You can exercise in almost any situation and at any age. If you do not like or cannot go to the gym or to a group activity in a fitness club, choose isometric exercises. They do not require any special equipment or large space.

This kind of gymnastics is about contracting and relaxing your muscles. You tighten them for 30-50 seconds, then relax and exerciseyou repeat 12 times. The bathroom is a good place to exercise "female" muscles using the Kegel method. Here you don't have to worry that someone is seeing you, you can feel at ease. Also, remember to do some stretching exercises. For example, a regular towel will serve as a "spring". Watch your muscles work in the mirror.

Bath exercises

Sit in Turkish. Straighten your back and close your eyes. Take a deep breath, hold it, and then let it out. Try to fully relax. Move your arms several times - back and forth. Soap your hands and slowly spread the soap over your skin. Start in the belly and work your way up to the shoulders, putting your hands on your body. Squeeze your shoulders with your hands 10 times as hard as you can. The exercise is perfect for firming the bust, so repeat it five times.

Towel exercises

  1. Stand up straight, grasp the ends of the towel with your hands and lift it until the center is under your chin. Press your chin down on the towel with all your might. Hold for 40 seconds. Repeat three times. This exercise wonderfully shapes the neck and neck muscles.
  2. Now we are strengthening the shoulders and back muscles. Grab the towel in both hands, toss it over your back (with one hand over your head, the other behind your back), and vigorously move the towel along your back for 20 seconds. Change your hand. Repeat the exercise 4 times.
  3. Do you want to have a flat stomach and firm buttocks? Take the towel between your hands and pass it over your neck. Tilt your head back sharply and at the same time pull the towel forward. Just hold on for five seconds. Then bend your right leg, lift your knee up and press it against your chest. Wipe your feet first, then your calves. Straighten your leg and wipe your thigh in this position. Dry the other leg in the same way.
  4. After drying your body, stand in front of the bathtub, put your hands on the edge and press on it with all your strength. Repeat three times. It's an isometric exercise that strengthens the arm muscles.

Massage exercises

  1. Put the lotion on your hand. Bend one leg at the knee and rest your foot against the edge of the tub. While you are rubbing in the lotion, rock on the other leg, only slightly bent. At the same time, tighten your buttocks. Change your leg. This is one of the forms of Kegel exercise - it strengthens the muscles in the pelvic area, prevents urinary incontinence, and promotes better sexual experiences.
  2. You can also exercise these muscles during your first morning visit to the toilet. Tighten your vaginal muscles as if you are trying to stop the flow of urine. Hold for 5-20 seconds and let your muscles relax. Increase your toning strength and number of repetitions every day.
  3. Rest your leg against the wall as high as you can. Bend it slightly at the knee and whilerubbing the lotion, spring it until you feel the tension in your lower leg. After four times, change the leg. Such stretching allows you to eliminate leg contractures.

Exercises while applying the cream to the face

For toning the facial muscles. Stand straight in front of the mirror. Make a "spout" with your mouth, hold on for five seconds. Relax and stretch your lips into a broad "dental" smile without opening your mouth. Hold for 5 seconds. Repeat 10 times.

Makeup exercises

This exercise is great for improving neck flexibility. While you are waiting for the foundation to dry, tilt your head to the side and try to touch your ear with your shoulder. Moving your head left and right, exercise for 10 seconds. When you apply your eyelashes, firmly pull in and relax your buttocks and stomach. Allow about 15 seconds for each stage of the exercise.

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ABC of exercises