Follow the supermodels to do bodyweight fitness at home! 10-minute aerobic muscle balance combination, effective training of the whole body

Sanne Vloet, a fairy supermodel from the Netherlands, shared her private fitness menu on her personal YOUTUBE channel. A set of 10-minute full-body training includes 11 moves in aerobics, strength, and balance. Each move is 45 seconds. Do 2 sets of exercises for a total of 20 minutes. After the first round, remember to stretch, take a short break, and drink some water before continuing. Whenever you think of this exercise to accelerate fat burning, lose weight (fat), or want to train your core to sculpt your abdomen and buttocks, you don’t need any fitness equipment or aids. Just find a space at home that can accommodate you lying down, and you can start to lose weight and enjoy today’s exercise!

After warming up and stretching, you can start today's training. Remember to switch sides and practice each of the following moves for 45 seconds. If you have limited time or are unable to complete all 11 moves at once, it is recommended that you start by practicing one move a day and then gradually move on. I believe that one day you will be able to do 2 sets in one go like the fairy supermodel Sanne Vloet and develop firm lines that satisfy you!

Action 1/Jump Squats to accelerate fat burning

Main muscle groups trained: Quadriceps.

Other muscle groups trained: Glutes, hamstrings, calves.

Action 2/Jump Start

Remember to practice on the other side.

Move 3／Skaters Crossover

Work your glutes, hamstrings, thighs, and core all at the same time.

Tips 1: First, lean forward, keep your back flat and your core tight, and you will move back and forth.

Tips 2: It’s like skating. So you're going to jump over to the left, and as you jump, bring your right foot behind you so that your right fingertips touch the toes of your left foot.

Tips 3: Stay steady and keep your core tight. Keep your back flat and your shoulders back so your back isn't rounded.

Action 4/Plank & Raise Right Arm And Left Leg Plank support with right arm raised and left leg raised/Remember to switch sides

Step 1: Place your hands under your shoulders.

Step 2: You can start with a simple start as shown in the upper left picture. Kneel on one knee on the floor. If you can, stretch your legs out and open them. Keep breathing and keep your body stable.

Step 3: Raise your right arm and lift your left leg off the ground at the same time. Remember to keep your hips parallel and don't rotate or tilt upward, hold on.

Step 4: Once you have control, slowly lower your right arm and left leg to the starting position.

Step 5: Repeat the process.

Movement 5／Leg Up And Over Right Side

Step 1: Support your body with your elbows on the ground, shoulder-width apart, and kneel on your knees, as wide as your pelvis.

Step 2: Lift your right foot to the side with your knee at 90 degrees to your body. Your knee should not be lower than your waist.

Step 3: Straighten your knees, kick your calves out, stretch your legs backward and upward, draw an arc in the air, and come to the back of your left foot.

Step 4: Follow the path you came from back to the four-legged kneeling position.

Step 5: Remember to practice on the other side.

Action 6／One Leg Bridge Hip life right side

Step 1: Lie on the floor with your knees bent, your right knee bent, and your left leg lifted up. The left thigh is straight in the air.

Step 2: After the core is stabilized, keep the left leg raised and push the hip joint up, hold for a few seconds, then slowly return to the starting position.

Step 3: Remember to switch sides after 45 seconds of training.

Action 7/ab Bicycles Bicycle sit-ups

Step 1: Lie face up, place your hands behind your head, and support your neck with your fingers.

Step 2: Tighten your core and keep your legs off the ground.

Step 3: Lift your shoulder blades off the floor, lift your left knee to your chest, and touch your right elbow to your left knee.

Step 4: Move your left elbow closer to your right knee.

Step 5: Alternate with the pedaling action and train for 45 seconds.

Exercise 8/Advanced bridge with hip lift

Tips1: Place your hands behind your pelvis, with your fingertips pointing toward your hips, your palms firmly on the floor, your elbows slightly bent, your knees bent and your feet as wide as your pelvis, your feet firmly on the floor, inhale and straighten your chest, your shoulders back and your eyes looking forward!

Tips2: After your hands and feet are firmly on the ground, push your hips upwards so that your thighs and chest are in a straight line. Keep your chin slightly retracted without tilting your head back, and your body should form a "ㄇ" shape. Inhale downwards without touching your hips and exhale upwards!

Intimate reminder

If you bend your elbows inward and backward instead of opening them to the sides, you will feel your sleeves are sore and tight!

Action 9／Mountain Climbers

Step 1: Place your hands just below your shoulders.

Step 2: Bend your elbows slightly and keep them flexible.

Step 3: Press your shoulder blades down and inward.

Step 4: Stand in a stick-like preparatory position with your toes touching the ground.

Step 5: Lift your right foot forward until your knee almost touches your elbow on the same side, then return to the original position and cross your legs and repeat.

Step 6: If you want to increase your intensity, you can speed up and keep your abdominal core tightened.

Action 10/plank

Step 1: Put your shoulders and elbows at a 90-degree vertical position.

Step 2: Place your hands just below your shoulders and clasp your fingers together.

Step 3: After your toes touch the ground, tighten your hips and abdomen.

Step 4: Keep your eyes on the position of your hands for about 45 seconds.

Intimate reminder

1. Remember to keep your thoracic spine and shoulder blades straight.

2. Retract your shoulder blades and press down to fix your position, feeling a slight tension in your abdomen.

Move 11／Plank Shoulder press

Targets deltoids, lats, glutes and core.

Step 1: Place your palms flat on the floor with your hands shoulder-width apart and your shoulders over your wrists.

Step 2: Straighten your legs and spread your feet apart.

Step 3: Tighten your core and tailbone, stay here for a while.

Rest after stretching.

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