|exercises for the figure|
This complex is difficult to perform only the first time. But if you do this kind of gymnastics every day, your figure will be noticeably better.
Board. Lie on your back and strain your abdominal muscles. Raise your feet a few centimeters from the floor and stay in that position for 4 seconds. Repeat the exercise 10-15 times.
The heel. The starting position is lying on the back. Keep your legs straight and spread them to the width of your shoulders. Put your hands in the lock behind your head. Lift your legs low from the floor and let go. Repeat 10-15 times.
Parachute. Lie on your back, put your hands behind your head and spread your legs. Connect the knees and elbows together and strain the abdominal muscles. Hold in this position for a few seconds, then go back to the starting position and repeat the exercise 8-10 times.
Twisted scissors. Lying on your back, lift your right foot. With your left elbow, reach out to your raised leg. Do the exercise 10-15 times before changing legs.
Mermaid. Lie on your back, straight legs. Get one leg behind the other so that they cross. At the same time raise your head, trunk and legs, straining gluteal muscles. Hold in this position for 4 seconds. Repeat 10 times.
Spider. Starting position: lie on your stomach, get up and put your hands on the floor. Raise your right leg so that it is above your head, and keep your foot straight. Hold in this position for a second, and then make a strong swing with your foot up and back. Repeat the exercise 10-15 times on each leg.
Lateral kick. Lie on your side with straight legs, get up and lean one hand on the floor to throw weight on your forearm. Raise your hips from the floor and wave your foot, which is on top. You need to wave as high as you can. Do the exercise 10-15 times on each side.