Angelica Teixeira is a fitness competitor and expert. She has a large following on Instagram, and sometimes shares her favorite workouts on her page. A few weeks ago, Teixeira shared some of her favorite bodyweight exercises in a video. She captioned it, âToo busy to get to the gym? Here is a great workout for you to do at home without any weights. Save it for January 1st that your gym will probably be closed and start the year off right đđŒđ„â
She Does Squats
Teixeira is seen doing different types of squats in her Instagram video. According to Piedmont, squats are very beneficial. âAlthough the movements appear relatively simple, squats can take time to master. Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay offâŠHardwick explains that squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.â
She Does Lunges
Angelica Teixeira/Instagram
Teixeira is also seen doing different types of lunges in her Instagram video. Lunges have a lot of benefits. The Mayo Clinic states, âThe lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.â
She Does Planks
Angelica Teixeira/Instagram
Teixeira is also seen doing plank exercises in her Instagram video. Allina Health reports that they have a lot of benefits. âThe plank is a simple, effective bodyweight exercise that strengthens your core, as well as muscles in your upper and lower body. Core muscles, which include your back and abdomen, help you maintain posture and balance as you stand, sit and move throughout the day.â
Bicycle Crunhes
Angelica Teixeira/Instagram
Another exercise that Teixeira is seen doing in her Instagram video are bicycle crunches. ACE Fitness states that they are very beneficial. âThe bicycle crunch is the top exercise for strengthening your rectus abdominis â the muscles in front of your abdomen â according to the American Council on Exercise (ACE), beating exercises like the captain's chair, crunches and the ab roller. Bicycle crunches also play a role in supporting your back during everyday activities like running, bending over and lifting.â
She Engages Her Muscles
When Teixeira does exercises, she makes sure to have the right form. That way, her muscles are engaged. Teixeira shared her secrets to doing this when doing lunges in this Instagram post. âThe way you perform your lunges can change the muscles it activates. đ€ When you step forward you will activate more your quadriceps muscles than the glutes. But if you step backwards you will activate more your glutes than your quads. And if you keep your chest up you will feel more in your quads while if you keep your chest forward you will feel more in your glutes. I always perform it stepping backwards and with my chest forward to activate more the glutes than the quads because you know, us Bikini girls are all about the đ.â
