Purpose: To strengthen all the groups of the abdominal muscles, the back muscles, the chest muscles, the shoulder muscles and the buttocks muscle, the hamstring muscles, muscles of the thigh, the calf muscles and the muscles of the hip.
Description: With stretched arms and legs lift your upright torso from the base. Your legs are shoulder-width apart, the look is directed forward, the neck follows the spine. Contract the abdominal muscles, the buttocks muscle, and muscles of the thigh. Push the tailbone down and straighten the spine. In this position, slowly start to alternately move the hips so that the knee is approaching the elbow. Keep the body in a straight line, wherein you keep your breathing even and steady.
Purpose: To strengthen the abdominal muscles and the muscles of the hip.
Description: Sit on the ground, fold your arms across the chest, slightly bend the torso to contract the abdominal muscles and slowly lift your legs, which remain stretched out in the knees throughout the exercise. This is the starting position of the exercise. Slowly and controllably start to move your legs closer to each other by crossing them. Slowly return to the starting position and repeat the movement. The exercise can be time-limited or you can limit it by repetitions. Keep your breathing even and under control. Be attentive and keep the abdominal muscles activated throughout the exercise.
Purpose: To strengthen the leg muscles, in particular, the buttocks muscle and the hamstring muscle.
Description: Stand upright, adjust your feet shoulder-width apart and place your hands on your hips. With your left leg slowly and cautiously step forward, so that the knee reaches a 90 degree angle. The weight is on the front leg and your hind leg stands on your toes. The spine is strengthened, the look is directed forward and the neck follows the spine. Return to the starting position and repeat with the other leg. During the descend breathe in and during the ascent breathe out.
Rowing on the back
Purpose: To strengthen the muscles of the upper back.
Description: Lie on the back, bend the knees. The pelvis and the spine are in neutral position, the neck follows the spine and feet are in contact with the ground. Place hands on the ground and bend them, so that the elbow reaches a 90 degree angle. By leaning on the ground with elbows, ascend your upper body from the ground. In this final position stop for a second and then slowly descend to the starting position. During the ascent breathe out and during the descent breathe in.
More exercises are coming soon! Until that, check other exercises for entire body here.