Today the exercise will be focused on the core, waist and abdominal area, because the more we strengthen this area, the easier it will be to do exercises for every part of the body in the future. The training will take place through four circuits, with 8 exercises.
The 8 exercises will be done in a row from 1 to 8. Each exercise will be 30 seconds, we will rest for 10-15 seconds and we will continue directly to exercise 2, and so on until the last exercise, the eighth. After we have finished the 8 exercises, ie the first circuit, we will rest for 1-2 minutes and we will start the circuit again with the 8 exercises from the beginning. In total we will do 4 circuits.
Lying on your back on the ground, hands open sideways, stand up as high as possible with the shoulder, and try to touch the left hand with the right foot, lie down again and stand up touching the opposite side. We do this for 30 seconds
Time: 30 seconds.
Lying down again, this time we keep the hands close to the body, the legs in the initial lying position, we raise and gather them, bringing the knees as close as possible to the chest. Lower them again by stretching them, but without touching the ground.
Time: 30 sec
While in plank position, move you hips sideways, approaching the floor as much as you can.
Time: 30 sec
Lying on your back, legs together, hands positioned above the head, lift your shoulders off the ground sideways. We try to keep the belly as contracted as possible. The moment we lie down, we keep our eyes up in order to avoid neck pain.
Time: 30 sec
Lying down again, in the same position, this time we lift the legs off the ground, we also lift the shoulders and move the legs and body at the same time, once to the left then to the right trying to touch the heels with our hands.
Time: 30 sec
Lying on the ground, we raise our arms and legs at the same time and move them as in the video, without touching the ground.
Time: 30 sec
Lying on the supine position , hands close to your body, legs folded. Try to detach your waist off the floor
Time: 30 sec
Lie on your side, leaning on your elbows and lift your waist up as in the video.
Time: 30 seconds.