Elsa Pataky and Chris Hemsworth are back in Spain, at least that’s what the podcast collaborators have revealed ‘It’s Federico’s morning’where they pointed out that this time her return to Spain has to do with the fact that the actress has been invited to an event of the production company Bambú. A new expected return of the Hollywood couple, who have already been seen having breakfast in one of the most typical streets of Madrid, specifically in Ponzano street and in ‘Machine’one of the best-known restaurants on this fashionable street for tapas in the capital.
An event for which we do not doubt that the woman of the moment will once again make herself look extraordinary to her 46 years and with that great guy that characterizes her and that she has achieved as a result of the effort and perseverance that she puts into each and every one of her exercise routines. And it is that, in addition to taking care of yourself inside through your diet and on the outside with her favorite trick for a wrinkle-free face, Elsa Pataky takes maximum care of her body with intense exercise routines with which she achieves shape your figure and tone your muscles.
This time we reveal one of the routines that the actress follows at home to get an abdomen and strong and defined arms. Take note.
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Elsa Pataky’s workout for toned arms and a strong abdomen
Elsa Pataky often shares some of the intense workouts and routines that the actress does weekly to stay in shape both for her different roles in movies and to stay perfect in her day to day. Routines that she often shares with her husband as well Chris Hemsworth, but if there is something that we totally envy about the actress, it is how defined her arms and abdomen are always. Two of the areas that suffer the most over time and that cost the most to strengthen.
So this time we have looked at the profile of the fitness and healthy living app that the Spanish actress created in 2019 along with Chris Hemsworth and named after Center. It is precisely in the Instagram account of the fitness application where some of the exercise routines that the couple follows are often shown and that a few weeks ago the actress assured that she continued to strengthen her arms for her role in the movie Interceptor.
Among all the routines we have selected a very effective one that you can do at home and no need to go to the gymwith which you can strengthen and define both the arms and the abdominal area and that will take you less than 15 minutes. A routine that in this video that we are going to show you is supervised by the fitness guru Alexz Parvi and that you can do with dumbbells of maximum 2 kg. In the event that you do not have dumbbells at home, you can always help yourself with some full water bottles depending on the weight you want to use.
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Exercise routine to strengthen the abdomen and arms
Each of the exercises that we are going to detail in this four-exercise routine, you can do during 40 seconds, with 20 second rest periods after each exercise. A routine that you must complete with at least three rounds.
Knee hip and gluteal elevation
To start this exercise you will have to position yourself facing the mat and in a quadrupedal position, but resting your knees on the floor positioned at the width of your hips and in a 90º position, you must also position your arms straight and your hands resting with a dumbbell in each one of them.
From this position and without taking the tips of your feet off the ground, raise your knees, along with your hips and buttocks, always keeping your back straight and lower again until your knees touch the ground but without letting them rest.
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Kneeling Shoulder Press
Next, sit on your heels with your back straight and your hands with one dumbbell each positioned on your shoulders with your elbows out.
Then, raise yourself up to a straight torso and resting your weight on your knees, while raising your arms with the dumbbells above your head, then return to your starting position without sitting on your feet and also flex your arms to back to rest on the shoulders.
Bicep Knee Combo
Starting again sitting on your heels and with the toes resting on the ground again, this time begin with the arms located on both sides of the body and with the elbows bent at a 45º angle and both with a dumbbell each. .
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Next, raise your body and when you manage to stretch it, bring your hands towards your shoulders and then return to your previous position, but without letting your buttocks come to rest on your heels.
Russian twist with rotation
For this next exercise you will have to sit in the dream with your knees slightly bent and only resting your heels on the floor. As for the hands, they will have to be positioned together in front of the chest and with a dumbbell each and the elbows slightly bent.
Then you will simply have to turn your torso to the side while driving your elbow towards sleep. Return to the starting position and repeat on the opposite side.
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