While doing our usual things, we sometimes don’t even think that we can do it with pleasure and at the same time maintain our wonderful figure. Shopping, talking on the phone, watching TV and other household chores can be used to achieve the goal – a beautiful fit figure.

Physical activity is necessary for any woman to keep herself in good shape, as well as in order to burn extra calories. But not everyone has the time and money to go to the gym or fitness club. And what is there to hide, many women simply hate sports! But you can keep yourself in good shape without sports as such. We offer you a set of simple exercises for all occasions. If you are persistent enough and repeat them often, you can get quite a lot of physical activity.

Shop Exercise – Fitness Shopping
On your next supermarket run, don’t use a wheeled cart. The portable basket is an excellent simulator for training the muscles of the arms and upper half of the body. Carry the basket in your right hand for 5 minutes and then transfer it to your left hand. Alternately change hands, as the basket fills, reducing this time to 2 minutes. From time to time, bend your elbows, lifting the basket to waist level. By the time you get to the checkout, do some great strength training. For additional calorie burn, try to walk between the counters at a fast pace.

Fitness at home, talking on the phone
If you have to just stand still for a while, try this exercise: hook your right foot on the left shin and hold your balance for 1 minute. Then rise on the toes of your left leg 20-30 times and change legs. This exercise is very good for the calves – do it from time to time, and you will look simply stunning in stilettos.

Doing fitness while taking a bath
Try to combine bathing in a bath or pool with gymnastics:

Bring your right hand over your head as far behind your back as possible and slowly describe large circles with it. Repeat 10 times with each hand.
Raise your head, fold your hands in front of your chest, connecting your fingertips. Keep your elbows horizontally at chest level. Now press your palms as tightly as possible to each other and hold for 10-15 seconds. Then relax your muscles. Do exercise 8-10 times.
Place a sponge or washcloth between your feet and lift your legs as slowly and as high as you can. With your legs straight out, count to three, then slowly lower your legs. Repeat 5-10 times. This exercise is good for the hips and abdomen.

Exercise in front of the TV or at your desk
These exercises can be done during the day in any free moment – sitting on the couch in front of the TV or at your desk. The whole set of exercises takes 10-15 minutes:

Sit up straight, feet together. Without lifting your heels from the floor, alternately lift your socks with effort, simulating walking uphill. Repeat 60 times.
The position is the same, but without taking your socks off the floor, alternately raise your heels. Repeat 60 times.
Give a load to the gluteal muscles. Tighten them, linger in this position for 5 seconds, and then relax the muscles. Repeat 30 times.
Pull in the stomach, tensing the muscles, inhale. As you exhale, hold the muscles in tension for 3 seconds. Repeat 15 times.
Squeeze and spread your shoulder blades. Repeat 30 times.
Squeeze and unclench your hands. Repeat 60 times.
Sports playing with children
Games with children can be not only fun, but also an excellent physical activity. Play more outdoor games, preferably outdoors. Try to have a hula hoop and a box of “sports equipment” on hand: jump ropes, balls of various sizes, badminton, “flying saucers” and other toys. In principle, any action performed for a while can rightfully be called a game. Why not turn cleaning toys into a game? For example, who will collect the most toys from the floor in 10 minutes. The double benefit is cleanliness and physical training.

Cleaning is the real fitness at home
Intensive cleaning itself burns a lot of calories. But you can further increase the load on some areas of the body. Try to do all movements with a large amplitude, as well as squat more, bend over with a straight back in different directions, stretch in different directions. During cleaning or other household chores, try to dance or sing: not only will you get aesthetic pleasure from your home routine, but you will also help your body burn more calories.

For half an hour of cleaning, you can burn:

Washing dishes – 70 calories.
Apartment cleaning (washing floors, vacuuming, dusting, etc.) – 100-120 calories.
Глажение – 70 calories.
Приготовление еды – 70-100 calories.
Пение – 35 calories.
Танцы – 150-200 calories.
Walking as exercise
Even a simple walk can turn into a physical workout. To achieve significant results, it is advisable to walk every day for half an hour at a brisk pace or 1.5-2 km at any step. Walking is much better than running at improving muscle and heart tone, as it provides optimal exercise for a longer period of time.

Doing on vacation
Who said that you need to rest more on vacation? Rest for the body is a change of routine. Instead of just lying on the beach, swim more, play volleyball, do water aerobics, diving or water skiing. You can always sign up for some hiking route through the mountains or historical places. Then you will return from vacation full of energy and slender as a reed, no matter how tasty and satisfying you are fed at the hotel.