Yes there are EFFECTIVE exercises to get in shape!
Note: Do not forget to do stretching and warm-up exercises before and after each routine to prepare your body and avoid problems in your muscles and joints.
2. Stretch your legs back
4. Squatting with jumping
5. Iron touching your shoulder
7. Scrambling to the front jumping
9. Rear Scrapers
10. Side Scrapers
Okay, now that you know what the exercises are, we’re going to tell you how to do them. One important thing: If your pretext for not exercising is time, these routines will take you 20-30 minutes a day, so lack of time is no longer a valid excuse.
I heard that a 20 minute routine is better than no routine, so give it everything!
[*] Exercise 1: 10 repetitions
[*] Exercise 2: 10 reps
[*] Exercise 3: 10 reps
[*] Exercise 4: 10 repetitions
Rest (breathe) 5 minutes Exercise
[*] Exercise 5: 10 repetitions
[*] Exercise 6: 10 repetitions
[*] Exercise 7:10 repetitions [*]
Exercise 8: 10 repetitions
Rest (breathe) 5 minutes.
[*] Exercise 9: 10 repetitions
[*] Exercise 10: 10 repetitions
[*] Exercise 11: 10 repetitions
[*] Exercise 12: 10 repetitions,
The last keep up as much as possible and low Slowly as you control your breathing. In the last one stay up as much as you can and slowly lower while controlling your breathing.