2. Straighten Legs
Balance with your knees and hands, keeping your back straight and parallel to the ground. Raise one leg as high as possible, knees bent. Then return to the original position and repeat 10 times. Then do that with the other leg.
3. Lie on your back
Hold the balance in the push position, then lift the right leg up and hold for 1 second. Lower your right foot and lift your left leg.
4. Lift your legs
Lie on your back and lift your buttocks. Keep this posture and slowly raise your buttocks so that the butt and shoulders form a straight line. For increased efficiency, you can lift one leg and repeat with the other.
Lie on one side, lift one leg and slowly bring it back to its original position. Repeat 10 times and then perform the same with the other leg.
5. Russian cross bent
- Lying on the ground, knees bent, lifting the body on the V shape with the thigh. Hands clasped and stretched forward. This is the starting position.
Exhale and twist to the right until your hands are parallel to the ground.
- Squeeze for 1 second and return to the starting position while inhaling. Do the same with the other side.
6. Plank: Measuring the floor
7. Fold the bicycle
Plank is a simple but highly effective exercise. Resist two elbows perpendicularly below the shoulders, with two toes, lifting the body up and holding the back, hip, neck into a straight line. Hold position for as long as possible. Note to keep your back straight.
8. Cross-over posture
Lie downright and hold your head with your hands, then squeeze your knees to the front of your chest, touching the opposite elbow. The other leg is straight. Repeat with leg and elbow opposite.
Lie on your back and raise your legs and hold them straight. Cross one foot over the other. Performed many times.
9. Fold up the abdomen
10. Supernatural posture
Reverse abdominal obesity is one of the most effective muscle exercises. Lie on your back, knees are at 90 degrees. Slowly raise your knees and lift your hips. Hold for a moment and return to its original position.
Lie down and put both of your arms in front of you. Stretch your arms as far as possible and keep the elbows straight. Lift your legs and arms off the ground, stay the same, and return to the original position.
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