Beautiful figure at home. How to create a beautiful figure? How to get a perfect figure in a week

I wonder if there are women who do not dream of having a beautiful and slim figure? Probably not likely. After all, this is the right desire of a woman who wants to please herself and the people around her. But how to achieve a beautiful figure without harming your body? After all, almost all of the favorite methods of those who want to lose weight: dieting, fasting, using incomprehensible pills that are supposed to help women lose weight - do nothing but harm a woman’s body. Yes, perhaps after fasting you will achieve the desired result, but at what cost...

Each woman wants her figure to amaze everyone with its ideality. Most likely, you are no exception. In this article we will tell you how to make a beautiful figure for a girl at home, and consider a set of exercises.

In order to make your figure beautiful at home, you need to improve such components of your life as:

nutrition;
sport;
external influences.

Now let's look at all the points in order.

Many women on their way to a beautiful figure want to give up eating bread. Refusal of white bread and pasta, of course, will have a positive effect on the process of losing weight, but still, you should not completely remove bread from your diet. It’s better to just eat other less calorie types: black and rye.

Forget about eating from fast food restaurants forever!

If you want to get a beautiful figure, you must definitely stop drinking any drinks with gas. Replace them green tea. Drinking it is very useful, because it perfectly removes toxins and waste from the body, and also normalizes metabolic processes.

Fresh fruits are something that must be present in your diet, but you need to eat them after the main meal, otherwise the process of fermentation will begin in the stomach, and this leads to excessive gas formation. Try to completely eliminate sugar from your diet and replace it with equally tasty and much healthier honey.

It is also better to reduce the amount of dairy products you consume. As soon as you eliminate them from your diet, the results will appear immediately - your waist will become thinner.

How about oatmeal? Do you eat it? No, and in vain. After all, it is remarkably capable of “slowing down” appetite. Wheat bran does the same. So for the sake of variety, you can buy both.

Adding sports to your life

The dream of a huge number of women different ages I had and still have a flat, toned tummy. If your abdominal muscles are well developed, your waist will begin to appear thinner and your hips will appear slimmer. But an underdeveloped press leads to the appearance of that unloved protruding or, even worse, saggy belly. And few people will like this!

What can be done to prevent this from happening? Only do exercises that will strengthen your abdominal muscles. Or engage in those sports that tone not only the tummy, but the whole body. For example, swimming, cycling - all this is a great way to burn extra calories.

Not sure what might happen? It will work, you just need to buy it Sports Equipment and choose the exercises that are right for you.

Stores offer a huge selection of all kinds of exercise equipment for the home, at least the same dumbbells - they are very inexpensive, and the effect is simply colossal. Choose what you need and go for your ideal body!

When choosing exercises, start from what part of your body you most wanted to correct. Or maybe you just want to tone your whole body? Then all kinds of fitness classes are perfect for you. Finding them now is not difficult.

Here are three simple exercises that will help you fight for a beautiful figure:

Exercise 1 : Take the starting position - lie on your stomach, stretch your arms forward. Start raising your arms and torso, slowly bend. Also try to raise your legs as high as you can. In total you need to do 10 times, and so on 5 approaches.

Exercise 2 : You need to lie on the floor, bend your knees and lower your arms along your body. Raise your pelvis and then straighten both legs in turn. Try to do 10 times in 3 sets.

Exercise 3 : Also lying on your stomach, you need to bend your legs and grab your toes with your hands. Then, bending over, pull them towards you. Repeat the exercise 10 times. Then bend your knees, while straining your stomach and buttocks. Slowly lift your knees off the floor about a couple of centimeters. Do 5 times, and so 3 approaches.

Peeling from candied honey will be very useful for the beauty of the skin. It perfectly cleanses pores and completely removes dead skin. After such peeling, your skin will become radiant and healthy, and your improved figure will be much more visible. You can go even further and prepare a milk-copper bath. This should be done like this: add 3 tablespoons of honey to a liter of milk, pour it all into the bathroom. Believe me, this “cocktail” can work real miracles, especially with dry skin.

Another great remedy for beautiful and tightened skin is a coffee scrub. And when you do it, you won’t experience absolutely any difficulties, because all you need to do is just take coffee grounds or drunk coffee and massage your body thoroughly.

If you have pronounced cellulite on your body, be sure to buy yourself good remedy From him. But, of course, you shouldn’t hope that by doing nothing but spreading it on problem areas you will get rid of the “orange peel.” This is not true, don’t expect a miracle from the product. Anti-cellulite creams and ointments by themselves do not give any pronounced effect, but when you combine them with sports and proper nutrition, the results will come very soon.

Take a contrast shower. It is not only an excellent weapon against stress, but also a wonderful means of prevention against the same cellulite.

Your healthy and athletic appearance should attract a lot of attention from men. And besides, a fit figure and a wonderful mood will give you a truly fighting mood and self-confidence. You won't end up with fans!

A beautiful figure is the dream of every woman. With ideal parameters, you feel confident: the clothes fit perfectly, and men hold their gaze, and it’s also pleasant to see your reflection in the mirror. This is not to say that an ideal body is a guarantee happy life, but it certainly adds self-confidence.

I want a good figure

It’s quite natural to want this, but how can you make your figure beautiful? After all, not many can boast of model parameters: most women are seriously upset when they try on clothes or step on the scale. No problem! You can overcome many visual defects and achieve the body of your dreams.

First, let's make a list of the most common figure flaws, because, as they say, “you need to know your enemy by sight.” So, what makes a woman's silhouette unattractive:

Overweight;
Visual defects against the background of normal weight, so-called problem areas: saggy or bulging belly, flat buttocks, “ears” on the hips, cellulite, etc.;
Flabby skin that has lost its elasticity and beautiful color;
“Webs” of veins on the legs and thighs, which sometimes take the form of ugly bumps (thrombophlebitis);
A weakly defined waist or its absence (observed even with normal weight due to the characteristics of the figure);
Poorly chosen wardrobe.

Everyone can supplement this list with personal observations at their own discretion; the main thing is to identify your problem areas and begin to act. Don't know how to get the perfect figure? Read on and learn the art of improving your body with us.

What is good for your figure?

Before you take care of yourself and start working with your body, you should know which activities will bring the greatest benefit. You cannot act at random; a good effect can only be achieved by working through a lot of information on the topic of interest. So, let’s take a note of what’s good for your figure:

Proper nutrition;
Sports loads;
Cosmetic procedures;
Good dream.

It would be useful to note that correctly selected clothing plays an important role in the visual improvement of the figure (its perception by others). With the help of a successful ensemble you can, if not make your figure ideal, then at least hide its flaws.

How to make your figure beautiful: adjusting your diet

When women say “I want a good figure,” they, for the most part, dream of some kind of “magic” diet that in a matter of days (maximum a couple of weeks) will turn a plump plump woman into a slender, graceful lady. If your goal is to improve your figure to ideal parameters, then this path is not for you.

How to make your figure beautiful with proper diet? Experts recommend a fractional nutrition system, since frequent eating in small portions promotes optimal weight loss and good health.

Fractional principles balanced nutrition, or how to make a perfect figure:

Eat little but often (5-6 times a day);
The volume of any portion is no more than the palm of your hand;
Do not drink food, you can drink 1.5 hours after eating;
Light snacks between meals (unsweetened fruits, nuts) are allowed.

What is good for your figure:

Fruits and fresh vegetables;
Dairy products;
Greenery;
Pure still water (up to 2 liters per day);
Fish and seafood;
Fat-burning herbs and spices (turmeric, ginger, etc.);
Herbal teas that regulate metabolism.

What is harmful for improving your figure:

Fatty and fried foods;
Sweets;
Lemonade and alcohol;
Fast food, dough products, baked goods;
Abundance of meat food;
Eat before bed.

Proper nutrition is not the key to ideal parameters. Yes, you can lose weight, healthy food will make your skin fresh and cleanse your body, and an abundance of natural products will charge you with energy and vigor. However, in order to completely remove visual defects (“ears” on the hips, sagging skin after losing weight, etc.), a balanced diet alone is not enough. To make a figure beautiful, you need not only to remove extra pounds, but also to strengthen the body, raise skin tone, and give shapes relief and elasticity.

How to get an ideal figure: playing sports

For creating beautiful body will fit different kinds physical activity. Each person can choose the appropriate sport or physical activity based on their preferences. Sports activities that help improve your figure:

Shaping, fitness, training on simulators;
Various areas of fitness - callanetics, Pilates, step aerobics, etc.;
Complexes of strength exercises from Hollywood stars or famous trainers;
Swimming, water aerobics;
Running, jumping rope, cardio exercises;
Additional loads in the form of exercises on the “Health Disc”, torsion of a gymnastic hoop, etc.

Practice shows that the words “I want a good figure” from a woman’s lips do not mean at all that she is ready to immediately run to the gym or regularly visit the pool. Most ladies are sincerely convinced that sports activities are not for them. How to make a beautiful figure without special physical activity? It is not advisable to get by on a diet alone, especially for young ladies over 30, but dancing is a completely suitable alternative.

Ballroom dancing will help you make your figure as graceful as possible - regular classes correct your posture, tighten your buttock muscles, and make your legs and hips slimmer. If fitness, aerobics and other sports activities are not for you, sign up for a dance studio and your silhouette will acquire beautiful outlines and grace.

Improving your figure through cosmetic procedures

For a beautiful figure, no less than proper nutrition and sports activities, constant body care is important. It is necessary to regularly nourish the skin with useful substances, cleanse the body of toxins, as well as dead skin cells and keratinized particles of the epidermis.

What procedures help make your figure beautiful and slim:

Wraps and various body masks (clay, honey, chocolate, oil, etc.);
Cleansing the skin with a scrub;
Pilling;
Bath, sauna, steam room;
Various types of massage.

These pleasant procedures, in addition to their effective impact on the body, have another important meaning - they have a positive effect on the psychological state of a person, helping him to tune in to positive emotions. And the right attitude is an important factor in the desire to make your figure as good and beautiful as possible.

Sleep and a beautiful figure

It would seem, how to make a figure slim and beautiful with the help of sleep? Yes, everyone knows that not getting enough sleep is harmful, and chronic lack of sleep contributes to the appearance of deep wrinkles on the face and dark circles under the eyes, but what do ideal body parameters have to do with it? However, there is a connection between proper rest and a beautiful figure.

The fact is that a person who has not had enough sleep tends to replenish the supply of missing energy with the help of high-calorie foods, especially sweets. Gradually, such a diet becomes the norm, which leads to inevitable weight gain. In order to keep your body in good shape, you need to sleep at least 8 hours a day. With proper rest, you will have the strength to do the necessary physical activity, follow a diet and carry out procedures to improve your figure.

A beautiful figure does not necessarily mean thinness

There is a common idea that a beautiful figure must be thin.

However, the trend for silhouettes with healthy curves is gaining momentum. In contrast to the thinness of a model, this seductive silhouette speaks of health and energy.

Again in fashion is the female body “with curves” that is not prone to excessive thinness, but also does not have extra pounds. This is the result of a balanced diet and regular exercise.

Ideal silhouette: how to “model” a figure

The ideal silhouette largely depends on the constitution. This does not mean that you need to strive for a figure “like that actress.” No, we must strive for the best version of ourselves.

These tips will help you in this difficult task. A beautiful, strong body with nice curves where you need it, and with muscles instead of fat, is already waiting for you.

1. Learn to eat properly

This doesn't mean you only need to cut calories or fat. Rather, you should follow some guidelines when choosing food. This is certain will have a positive effect on your figure.

Try to enjoy healthy food.
Don't eat to capacity; stop at 80%. This will help you have a narrower waist.
Chew your food well.
Drink plenty of water between meals.
Choose natural products rather than .
Your diet should include healthy fats, which are found in foods such as avocados, nuts, seeds, red fish, eggs, and olive and coconut oil.

2. Maintain inner harmony

The state we are in emotionally and psychologically is also reflected in our appearance.

For this reason, we must take care of our nervous system, especially for disorders such as anxiety, irritability, stress or insomnia.

Can be used medicinal plants for relaxation or therapy techniques (yoga). More intense exercise can also bring relaxation.

If you are a supporter of homeopathy, try holistic therapy from essential oils- Bach flowers.

3. Take care of hormonal balance

Hormones can change the shape of bodies. Their imbalance leads to the accumulation of fat in places such as the hips, waist or chest.

If you suffer from hormonal imbalances that include painful or irregular periods or cysts, you may need to turn to some natural and traditional treatments.

This will also help you get closer to your dream figure.

Here are some of the most common remedies:

Evening primrose oil
Sage
Wild yam
Radish

4. Fight swelling

Fluid retention also causes our figure to become deformed.. This occurs due to water retention and swelling of the legs, abdomen or face.

To combat swelling, follow these tips:

Reduce your salt intake and eliminate table salt from your diet. Use sea or.
Drink more water and homemade fruit and vegetable juices throughout the day.
Drink an infusion based on horsetail, burdock and dandelion.

5. Tone and strengthen the body

Exercise is necessary to replace and shape those parts of the body that we want to see nicely rounded, but not flabby.

Sports will help you “model” your figure: get wider hips or convex buttocks.

The most suitable exercises are high intensity: interval training or cross fit.

6. Don't forget about correct posture

Poor posture can distort our spine and body as a whole.

If you have such a problem, then try corrective therapy: Pilates, shiatsu, etc. Also pay attention to how you sit, walk and stand.

7. Stretch every day

Stretching will help improve your posture and enhance the positive impact of sport. In addition, flexibility gives us more energy and vitality.

Never forget to stretch, especially your back and other parts of the body where you feel pain.

The frosts have passed, and spring has come into its own; summer is just around the corner, and, consequently, the beach season. Therefore, now is the time to take care of your body. With just a little effort, you can get your body in good shape before the warmer days arrive.

Steps

Nutrition and sleep

Eat healthy. Avoid unhealthy foods such as chips, cakes, pizza and ice cream. Your body will thank you for this. Eat foods high in protein and fiber. Your meals should be small and frequent, at least 3-4 times a day.
- Fruits and vegetables should occupy a leading place in your daily diet. Choose brightly colored vegetables: beets, carrots, kale, tomatoes, spinach and broccoli. Make vegetable salads or eat vegetables with hummus if they don't taste good enough on their own.
- Don't starve yourself. Fasting actually prevents you from losing weight. When a person is hungry, metabolic processes in the body slow down (the body saves energy). So if you want to reset excess weight, eat regularly and in small portions.
Drink water instead of juice or soda, even if it says diet. Even though Diet Coke and similar drinks promise zero calories, they still hinder weight loss. If you're serious about getting in tip-top shape, drink only water (water has zero calories).
- If you don't drink enough water, always carry a bottle of water with you and drink as soon as you feel the slightest thirst. It will also help improve your complexion.
- Eliminate alcoholic drinks from your diet. This can be difficult, especially if you are used to drinking them, such as a glass of red wine after work. Alcoholic drinks are high in calories. So while a glass of wine may be healthy in other circumstances, it's not the best drink for weight loss.
Get more sleep. Sleep is the third important component on the path to weight loss. Many women (and men) work up a sweat in the gym, eat vegetarian meals, and despite all this, do not see any changes in their figure. If you want to lose weight, sleep! You need 7-9 hours of sleep.

Physical exercise
1. In the evening before going to bed, go for a walk for 15-30 minutes. Walking will help you digest your dinner better and prevent heartburn.
  - You can listen to your favorite music while walking.
2. Do cardio exercises. This is a great way to burn calories and stay fit. The essence of cardio training is to maintain a certain heart rate, thereby burning more energy.
  - Start with half an hour of running for two weeks or cycling (at a fast pace). Gradually increase the load. If you notice that you can easily cope with the load you have chosen, try increasing the time to one hour a day. Of course, this will affect the achievement of quick results.
  - If you are tired and have difficulty catching your breath, stop and rest for about one minute. But don't take too long a break, otherwise your heart rate will slow down.
  - When your workout comes to an end, end it with walking. Start at a fast pace, gradually slowing down towards the end. Don't forget to do stretching exercises before and after your workout.
3. Take up walking. If you don't do any physical exercise, force yourself to walk at least 15 minutes a day. Walking is a great way to stay fit, and research shows that 15 minutes of walking every day can increase your life expectancy by three years. So if you want to live longer and look better, go for it!
  - Skip the elevator and take the stairs on foot. By climbing the stairs, you train the muscles of your legs and buttocks.
  - Buy a pedometer (you can install the app on your smartphone). A pedometer is a device for counting the number of steps taken while walking. People who carry a pedometer with them tend to walk more.
  - Get outdoors more often! The more you are outside, the more you walk. When the weather is nice, go for a walk during your lunch break and after dinner. If you have a dog, walk it longer in the morning; If there is a park nearby where you can have a picnic, take advantage of it!
4. Practice. Do exercises to strengthen your muscles. Perform exercises to strengthen the muscles of the forearm, thighs, buttocks and abdomen.
  - Do some stretching exercises before your workout. By stretching, your body will become flexible and you will be able to perform most of the exercises without difficulty. This will prepare the muscles for the load.
  - Start with 50 exercises to strengthen your abdominal muscles. However, make sure that you perform these exercises correctly, the result directly depends on this. While doing the abdominal exercise, keep your hands on your chest. Lift up using your abdominals, not your back. As soon as your shoulder blades touch the floor, return to the starting position.
  - Do push-ups! Do as many approaches as possible. As you inhale, bend your elbows until right angle, going down. As you exhale, return to the starting position.
  - Perform abdominal leg raises. This exercise targets the lower abdominal muscles by raising the legs completely straight. Also, the body remains motionless throughout the entire exercise. The legs rise upward from the starting position (parallel to the floor) with a smooth movement, the arms perform only a stabilizing role. When performing this exercise, you can use weights to increase the load.
  - Do the "Superman" exercise. Lie face down on the floor and extend your arms forward. The head is slightly raised. This will be your starting position. Tightening your back muscles, lift your legs and chest off the floor and lift them as high as possible. Hold this position for 10 seconds. Then return to the starting position and rest for 5 seconds. Then repeat the exercise again. Do 10 approaches in total.
  - Do exercises with dumbbells. When you first start lifting, it is difficult to determine how much weight you need. Start with eight repetitions and gradually increase the number to twelve.
- Before breakfast, drink a cup of warm water with lemon juice. Thanks to this, you will launch metabolic processes in the body. Alternatively, you can use green tea.
- When performing physical exercises, and in particular when jogging, watch your breathing: inhale through your nose, exhale through your mouth. Of particular importance in this case are increasing lung capacity, maximum ventilation of the lungs, and training the strength of inhalation and exhalation. All these indicators are very important for humans and significantly affect the supply of oxygen to our body. If you find it difficult to breathe while running, you need to reduce the load and maintain a slower running pace.
- Know your limits. Experience shows that excessive activity in any activity often does not bring the desired results. Each of us has our own limits of possibilities. Be realistic and don't overdo your training. It is unlikely that this will have a positive effect on further studies and on the overall result.
- If you want results, don't expect them too soon. Typically, you will be able to see the first results after six weeks of intense training and following a healthy diet.
- If you find it difficult to do flexibility exercises, try doing them until you feel discomfort, then relax. Repeat the exercise again, and each time try to increase the load.
- When doing cardio exercises at home, you should consider purchasing a heart rate monitor. The heart rate monitor can be purchased in the online store. Thanks to this device, you will be able to avoid injuries and also control the load.
Warnings
- Never starve yourself. This is not only unhealthy, but also reduces the body's ability to fight excess weight.
- Always do stretching exercises before you begin the main part of your workout. This will prevent tearing of ligaments and tendons.

Learn these exercises and you'll never pay for a gym membership again.

You can exercise anywhere using only your own weight.

We suggest exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are a staple in many high-intensity workouts. These workouts are intense and fast.

You get through the exercises quickly in less than 30 minutes. This means that you can be in in great shape, but do not go to the gym, do not spend hours training, and do not use special equipment for training. (Seriously, it's science.) Enough to know correct movements.

Here's a list of exercises created by personal trainer and exercise physiologist Albert Matheny.

These 12 exercises are important for those who want to exercise anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for different options fast, highly effective workouts that are possible anywhere.

Some of these movements come with instructions on how to make them more comfortable. Just try to perform movements that don't have " facilitating» instructions as best as possible. Know that it is better to do just a few repetitions of each movement perfectly, rather than doing many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a full 20- or 30-minute workout.

1. Push-ups

What to do:

Place your hands directly under your shoulders.
Place your feet shoulder-width apart.
Maintain a plank position. Your body should be straight from the back of your head to your hips.
The neck should be in line with the shoulders.
As you lower, keep your elbows close to your body.

Sagging or protruding buttocks.
Tilt your head up or down.
Allow your shoulders to rise toward your ears.

How to make it easier:

Place your feet wider for better stability.
Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

Place your hands under your shoulders, or slightly wider.
Tighten your gluteal muscles.
Your body should be in one line from head to toe.
Tighten your chest.
Tuck your chin.
Direct your gaze to the floor.

Lifting or sagging of the buttocks.
Raise your head.
Staying in a position if your body is not in a straight line is only a good exercise if you do it correctly.

How to make it easier:

Hold the position for a shorter period of time.

3. Bridge with the buttocks

How to do:

Lie on your back.
Place your feet on the floor, shoulder-width apart, toes pointing forward, with knees bent.
Tighten your stomach.
Push through your heels and lift your hips off the floor.

Stop controlling your abdominal muscles.
Raising your hips too high. Your hips and back should be in a neutral position.

4. Spider Lunge

How to do:

Starting position: as for push-ups.
Place yours right leg near outside right hand.
Land on your entire foot.
Return to the starting position.
Repeat with the other leg.
Maintain a firm plank position.

Allow your shoulders to move out of line directly above your hands.
Sagging hips.

5. Plank - knock

How to do:

Start in plank position.
Lightly tap your left shoulder with your right hand.
Return your hands to plank position.
Repeat the exercise with the other hand.
Maintain a plank position with your torso and glutes tight.

Shift your weight as you tap your shoulders.

6. Squats

How to do:

Place your feet somewhere between hip-width and shoulder-width apart.
Spread your toes as needed to be flexible as you move.
Keep your back straight.
Look forward and slightly up.
Make sure your knees are in line with your toes.
Squat down as deeply as possible.

Bend your knees inward.
Raise your heels off the ground.
Shift your weight to your toes.

How to make it easier:

Squat shallowly if you find it difficult to squat or have discomfort when standing up.

7. Lunge to the side

How to do:

Keep your back straight and chest up.
Shift your weight to your midfoot and heel.
Lunge as low as possible.

Keep your knees in front of your feet.

8. Jump Squats

How to do:

Squat down until your thighs are parallel to the floor.
Keep your chest up.
Keep your arms straight out in front of you when you squat and push them behind your back when you jump.
Jump as high as possible.
Exhale as you jump.
Land softly.

Allow your knees to move out of line with your toes.
Shift your weight to your toes while squatting.

9. Jumping Lunge

How to do:

Lunge as low as possible without your back knee touching the floor.
Keep your torso upright.
Distribute your weight evenly between your front and back legs.
Jump to switch the position of your legs - the front leg goes back and the back leg goes forward.
Coordinate your arm movements so that your front arm moves forward as your opposite leg lunges back.
Land softly.

So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. Single leg lift

How to do:

Keep your back straight.
Distribute your weight evenly on the leg you're standing on.
Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
Pull yourself back to a standing position using the hamstring (back) of the leg you are standing on.
Keep your head in a neutral position.

Reach toward the floor with your fingertips: This bends your back. Instead, focus on keeping your back flat and locked through your hips.
Try to touch the floor if flexibility does not allow.
Change legs on every rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

Starting position: stand straight.
Step back with one foot.
Keep your front knee at a 90-degree angle.
Keep your chest up.
Distribute your weight evenly between your front and back leg.
The knee of the back leg can lightly touch the floor.
Push through the heel of your front foot to stand up.
Coordinate your arm movements so that your hand is in front as your opposite leg lunges back.

Shift the weight of your front leg onto your toes.
So that the knee moves to the side.
Allow the front knee to bend inward.

12. Walking on your hands

How to do:

Your legs should be as straight as your flexibility allows.
Keep your back straight.
Bend at the waist and place your hands on the floor in front of you.
Keep your chest straight as you walk your arms forward until you are in a plank position. Then walk on your hands in the opposite direction and stand up.
Tighten your hips and press your heels into the ground as you walk back on your hands.

Walk your arms past the plank position.
Sagging hips.
Swing from side to side from the hips.
Raise your shoulders up towards your ears.

How to make it easier.

Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
To turn these exercises into a full workout, follow one of these guides.
You can mix and match exercises to make your own workout.

What to do now with all this?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Training.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

Movement 1: 30 seconds
REST: 10 seconds
Movement 2: 30 seconds
REST:: 10 seconds
Movement 3: 30 seconds
Repeat the sequence 10 times.

You can combine exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.