2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
You will feel that the body has become light, strong, plastic.
In this complex, movements to pump the muscles of the abdomen, buttocks and hip flexors are harmoniously combined with exercises for the mobility of the hips and shoulders.
Complete the following items:
- Side plank with hip abduction.
- A circular motion with the hip on all fours.
- Bridge and fold to the press.
- Flexion of the hips with a raise of the pelvis.
- Twisting with lower legs.
- Exits to the bar with bringing the knee to the elbow.
- Raising the pelvis with hip abduction.
- Pulling the knees to the chest, one at a time and together.
You can take turns doing the exercises, resting as long as needed between them. In this case, strive to complete each step 15–20 times.
If you want to burn more calories and keep your heart healthy, do your exercises in a circular interval workout format. Set a timer and do each exercise for 30-40 seconds, rest the rest of the minute and move on to the next. Complete two or three circles - depending on your free time and well-being.
Recommended:
Workout of the day: 3 exercises to wake up your glutes
Do these exercises for the buttocks every day as a stand-alone complex or as a warm-up, especially if you sit a lot
Workout of the Day: 4 Exercises for Low Back Pain
These exercises will help develop the mobility of the thoracic spine, stretch the hip flexors, and strengthen the glutes and abs. And take away back pain
Workout of the Day: 3 Exercises to Get Rid of Slouching
These exercises will help you get rid of the slouch and don't require a lot of equipment. An absolutely necessary set of movements for those who sit a lot
Workout of the Day: Cardio with Hips and Abdomen
You will spend about 230-350 kcal, speed up your metabolism at rest, properly load the muscles of the legs and core and cheer yourself up
Full Body Workout: Static Exercises and Exercises Without Additional Weight
A selection of full body exercises you can do without extra weight