I have a problem with them and I would like the exercises to be effective.
My guess is that you mean nice shape to your shoulders and arms, strengthen your abs and tone your thigh muscles. Effective exercises are primarily exercises performed systematically, precisely, that is "with the head" and technically correct. In addition, I must admit honestly, the instructions of a fitness trainer or gym trainer are helpful, who, in addition to the correct technique, will tell you what exercises, in what number of repetitions and at what pace to perform. However, answering your question, in my opinion, the most effective abdominal exercises are lifting the torso and hips while lying on the back, keeping the legs straight and the arms intertwined behind the head or joined and straightened behind the head. As for the arms, the most "versatile" exercise for strengthening the shoulders, biceps, triceps and chest muscles is, in my opinion, push-ups done while kneeling or with straight legs. On the other hand, to tone the muscles of the thighs, I recommend performing lunges, i.e. deep putting the legs backwards in a standing position and the so-called "high chair", i.e. maintaining the squat position at right angles, leaning the torso against the wall.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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