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During all this, we also raise the arm bent at the elbow, like a sprinter, and pull the left knee up to the chest. We return to the prone position, do not lower the legs to the floor, only the torso. We do this exercise fifteen times. Of course, there are simpler and more effective ways to achieve the ideal press. For example, you can use this simple simulator so that your abdominal muscles reach their ideal shape. We lie on our backs, we spread our straight arms to the sides, so that they are located at shoulder level.

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To do the following exercise, you will need a two-kilogram medical ball. We take it in hand and place it at chest level, legs wider than shoulders. Bend the legs at the knees and slightly squat, the ball is trying to touch the right leg. After which we quickly rise, turn left and throw the ball to our partner, during this time we should be at shoulder level. Perform ten repetitions on each side. It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout. The point of using Lorem Ipsum is that it has.

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Lie on the floor, straight legs, arms stretched shoulder width in front of you. Head upwards and look forward. Next, raise your legs and hang in this position for twenty-five seconds. Now lower the legs, arms remain raised up forward, and again fix the position for twenty-five seconds. At the end of the exercise, we raise the right leg and left arm up, do twenty sweeps, and the order of the arms and legs changes. We lay down on the floor, on our back, we place our hands along the body. After we lift up straight legs ten centimeters above the floor level and begin to lift the body.

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Raise the legs, they should be in a position perpendicular to the floor and begin to gently lower the legs to the right side, bringing the feet closer to the arms. It is extremely important when performing this exercise, the back rests tightly on the floor and does not detach from it. After this, we return the legs to the perpendicular position and lower it to the left side. We do ten repetitions on each side. To perform this exercise you need a pancake from a barbell weighing up to five kilograms, you should not take a very large weight if it does not suit you. We stand straight, take a pancake, arms bent at the elbow, hold it in front of you.

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Next, we lie down on the floor, take the dumbbells to three kilograms and raise our hands up. And now slowly raise the legs, they should be in a position perpendicular to the floor. We linger in this position and slightly raise the body, try to get the dumbbells to the toes.

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Usually for the first time this exercise does not work for anyone, so do not despair, after a few attempts everything will turn out. We make the left foot lunge forward, with the right knee bent to touch the floor, and the left is parallel to the floor. Turn the body to the left at a right angle. After that, we align and become in the starting position and perform the same on the second leg.

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We do the exercise fifteen times. To perform this exercise, you will need a pair of dumbbells or a three-pound crossbar. We lie down on a bench or on the floor, legs bent at the knees. Raise straightening your arms up shoulder-width apart, and without bending your elbows off the top of the body from the bench (floor), while trying to pull the arms up with dumbbells or a crossbar. After that we go to the starting position and do ten repetitions.

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To do the following exercise, you will need a two-kilogram medical ball. We take it in hand and place it at chest level, legs wider than shoulders. Bend the legs at the knees and slightly squat, the ball is trying to touch the right leg. After which we quickly rise, turn left and throw the ball to our partner, during this time we should be at shoulder level. Perform ten repetitions on each side.

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