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.
Sit on the buttocks holding your legs straight, leaning on the elbows, lift the buttocks off the ground and stand for 30 seconds.
Time: 30 sec
Raise your legs and arms off the ground, the only thing that touches the ground are the buttocks. We stay that way contracting the abdomen as much as possible.
Time: 30 sec
In the same position as we were, now try to move the legs and arms at the same time, bringing the legs as close to the chest as possible.
Time: 30 sec
Lie down on the ground, with legs straight and hands above the head. We raise one leg and back at the same time, trying to bring the hands as close as possible to the leg.
Time: 30 sec
With the palms and soles resting on the ground, touch the left foot with the right hand. Repeat the exercise using the other hands/foot.
Time: 30 sec
Lie down holding legs straight upward, palms placed on the ground. Bend your legs and bring them as close to the chest as possible.
Time: 30 sec
Lie down on your back with legs folded and raised holding hands behind your head. Raise the back trying to bring the chest as close to your knees as possible. Careful. The movement should be executed with the shoulder, not the neck.
Time: 30 sec
Leaning on your back with bent knees, your feet resting on the ground and hands above the head. Raise the shoulders and back bringing your hands sideways.
Time: 30 sec