Not infrequently, parties and holidays give us extra fat and wrinkles, and you may suddenly find it hard to button your trousers. So, repair your cart in December, in July your sledge remember. December is just the right time to get your body ready for beach-time observance! Here is a batch of exercises from a fitness couch with years of experience.
Not infrequently, parties and holidays give us extra fat and wrinkles, and you may suddenly find it hard to button your trousers. So, repair your cart in December, in July your sledge remember. December is just the right time to get your body ready for beach-time observance! Here is a batch of exercises from a fitness couch with years of experience.It will take you six minutes each day to eventually shed the belly fat! Also, it will fire up your gluteals, back and legs, and general body posture.
How do I do that?The exercises are very simple, and sessions should be carried out non-stop. Please, don’t over- or underwork. Once you feel you’ve used up your energy, stop. If you feel you can do more, go on. These moves will get all your abdominal and back muscles working. Now, please, read and watch!
- The Skyscraper. This exercise involves the standard straight-arm-plank position. It is absolutely mandatory that you follow every little step and detail. The correctness of the starting position predetermines the further work of your muscles. Please, look closely at the position of the back and hips. Do not arch your back or let the hips sag. As you take the “capital T” position, keep your arms straight. Be very careful when doing the rotating moves. Do not be in a hurry and let your muscles work properly. Do the movement ten times (ten per side).
- Move on to the Windshield Wiper exercise right away, without taking a break. In this exercise, it is very important to maintain the position of the hands, hips, and feet in relation to the floor. Knees should be held exactly as shown here. Do not let your body roll over. Ensure that your back maintains contact with the floor. Change directions. You can modify the exercise and make it more challenging by stretching out your legs. This will require you to pull more weight. Follow the same ten-per-side count.
- To carry out the Army Crawl, take up the elbow plank position. Step forward on your elbows and keep your hips above the floor. Make six steps forward and then six steps back. Repeat the exercise three times without a break, so that you total thirty-six steps. Do not let the middle of your body go up or sag, just keep it parallel to the floor.
- The Break Dancer starts with the straight-arm plank. Slide your right foot under the left leg, which is still supporting your body. Reach as far as you can and touch the floor with your toes. Do not let your hips touch the floor. Then change the leeg. As you speed up, the move will look pretty much like a break dance element.
- The Skydiver: lay down onto your stomach, form a 90-degree angle with your legs, then with your arms. Lift your arms, hold them above the floor, squeeze the glutes, and lift your hips above the floor too. The forearms should be heeld parallel to the floor. Try to maintain this position for about 30 seconds. This exercise braces the lower back.
- The Dead Bug: turn over on your back, bend your legs and hold your feet parallel to the floor. Make sure your arms point to the ceiling. Important: there must be no gap between your lower back and the floor! Pull in the abdomen and thrust your hand under your lower back to ensure there is no gap. If you fail to follow this rule, your abdominal muscles will not be working properly. Extend right leg as long as the gap appears. Pull the leg back in, then do the same thing plus extend the right arm backwards. You can make different arm-and-leg combinations, and each one will be challenging in its own way.
This is not a complete set of exercises, which can get your muscles to work to their benefit. The complex is arranged in such a way as to make every next exercise more challenging for you. Please, follow this pattern as instructed. Good luck!