This five-minute workout is designed to shape the stomach, buttocks and thighs, while keeping pressure on joints. With this training you will activate the muscles of the abdomen, back and thighs.
Performing training of 4 to 5 times a week. Do 10 slow reps for faster results doing 2 sets of each exercise and add 30 minutes of aerobic activity most days of the week.
Lie on your back, so that the buttocks against the wall, his hands along the body. Bend your knees and feet against the wall. Raise the torso, shoulders hold on to the floor. Take a deep breath, then slowly exhale and return to the starting position.
For faster results put right wrist over the left knee so that only your left foot on the wall.
If this is too difficult, do not use the wall, but doing the classic bridge.
Lie on your back. The legs against the wall, his feet facing the ceiling. Slowly lower your left leg to the side, then turn it back to the starting position. Do the same with the other leg. Continue to change hand until you do 10 repetitions with each leg.
For faster results put the elastic rubber around the left foot. Hold both ends while doing the exercise. Repeat with the other leg.
If this is too difficult, move the backside of the wall while doing the exercise.
Lie on the floor. Pete leaned on the wall and your legs keep straight. Raise your right hand to the left foot and slightly lift your shoulders off the floor. Return to the starting position and repeat the same with the other side.
For faster results attract heels to him while lifting the hull.
If this is too hard, hands touch the knee and not feet.
Buttocks close all the way to the wall. Bend your knees and your feet against the wall. Raise your hips, elbows lean on the floor and place your hands on your hips to support your lower body. Walk along the wall until your legs are not straight. This is the starting position.
Lift the left leg over his head, both feet should remain flat. Return to the starting position and repeat the same with the other leg.
For faster results, leg lift and lower 2 or 3 times before you put it back on the wall.
If this is too difficult to move the buttocks and hips from the wall.
Lie on your back. Buttocks against the wall, bend your knees and place your feet on the wall. Raise your buttocks and back from the floor. Place your right ankle over your left knee. Raise and lower the the wall 20 times. Do not move the other parts of the body. Lower your body and repeat the same with the left.
For faster results raise and lower your hips a few inches as you perform the exercise.
If this is too difficult, do not lift the buttocks off the floor.