5 exercises to get in shape after the holidays Bashny.Net

Plank (drill press) h3>





Get on your hands and knees. Straighten your legs and place your feet on the floor socks.

Tighten your abdominal muscles and tear off one by one leg from the floor, a few centimeters picking them up.

Exercises are performed for a minute. Keep your back straight, not caving in at the waist.

30-60-90 (drill press and leg) h3>





Lie on your back, hands holding his head, legs joined together. Tear off a straight leg from the floor and lift up angle of 30 degrees. Tighten your stomach, not caving in at the waist. Hold this position and take three deep breaths. Then increase the angle of elevation feet twice - up to 60 degrees. Stay in this position, take three breaths and lift your legs up to an angle of 90 degrees. Hold this position. Then repeat the same thing in reverse. During the exercise, firmly press your lower back to the floor.

Cobra Pose (exercise for the buttocks and back) h3>





Lie on your stomach, connect feet together, bend your arms at the elbows and place your palms on the floor at chest level.

On the inhale lift the body up, caved in the back, slightly tilt your head back. Hold this position for 30 seconds, then lower the exhale.

Grasshopper (exercise for the buttocks and thighs) h3>





Lie on your stomach, chin Abut the floor. Put your hands along the body, palms squeeze into a fist. Straighten your legs and pull socks feet.

On the inhale slowly raise alternating legs as you exhale immerse them.

Birch (exercise for the abdomen) h3>





Lie on your back, bend your legs at the knees to the chest and press.

Slowly straighten the legs up to the vertical position, supporting himself under the waist with his hands. Hold for 30-60 seconds.









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