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.
Starting position is standing in the tip-toes, palms are positioned on the floor with your head between on the same level. Lift your hips off the ground . The movement should be done slowly, and you shouldn’t be feeling pain or pressure on that are.
Time: 30 sec
Lying on your stomach with your hands as in the video, lift your chest off the ground, arching your back as much as possible. Be careful, the movement should not be performed with the waist.
Time: 30 sec
Lying on the back, fold your legs as in the video and keep your hands to the side. Try raising the back as far as possible off the ground. Keep your eyes up in order to avoid neck pain.
Time: 30 sec
Sitting on the buttocks hold the legs extended forward, bringing them closer to the chest one after another. Keep your hands in front of the chest.
Time: 30 sec
Continue sitting up. Lean your hand on the floor for some more balance. Approach the body and the legs at the same time and extend the legs first from the outside in a circle shape. After holding for 15 seconds, make a circular motion but this time on the inside direction.
Time: 30 seconds (15 seconds from outside, 15 from inside)
Leaning with the palms of the hands on the ground in the plank position, first get in the push up position, then stand up and try to bring the left hand as close as possible to the right knee. Push up again and bring the right hand as close to the left knee as possible.
Time: 30 sec
Leaning on the elbow while lying on the side, detach the waist and thighs from the ground and stay that way. The only limb that moves is the hand as shown in the video.
Time: 30 sec
With the palms resting on the ground, the buttocks are raised up (but not too much), bring each foot one after the other closer to your waist.
Time: 30 sec