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Flat stomach in 7 minutes a day

How to do it: set the timer for 7 minutes and do the exercises alternately at a comfortable pace – do as many circles as you can in the allotted time.

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“Folding knife”

  • Lie on your back, place your palms on the back of your head and tear your shoulders off the floor. Stretch your legs forward and lift them slightly (a).
  • Perform two movements at the same time: pull your knees to your chest and bring your elbows to them (b). Hold for a couple of seconds and then return to the starting position. This is one replay.
  • Do 15 times.

Foot touch bar

  • Stand on the bar with straight arms: the palms are clearly under the shoulders, the feet are the width of the pelvis (a).
  • Take your pelvis up, pushing yourself with your hands, and try to reach your left foot with your right hand without bending your left leg at the knee (b). Then return to the bar and perform all movements on the other side. This is one replay.
  • Do 16 times.

Band in the bar

  • Stand on the bar with straight arms: the palms are clearly under the shoulders, the feet are the width of the pelvis (a).
  • Transfer the weight to your arms, tighten your abs and jump your legs wider than the pelvis (b). Then, also through the jump, return to the starting position. This is one replay.
  • Do 15 times.

Rock climber

 

  • Stand on the  bar with straight arms: the palms are clearly under the shoulders, the feet are the width of the pelvis (a).
  • Transfer weight to your arms, tighten your abs and pull your right knee to your chest (b). Then return to the starting position and perform the movement with the other leg. This is one replay.
  • Do it 20 times. You can change legs quickly or at a slow pace.

Written by malakandhills

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