To perform a workout, you do not need to go to the hall, you do not even need to go out. These exercises can be performed directly without getting up from the couch, an effective complex for the most lazy.
Dancing Beetle
Exercise is designed for the abdominal Press, completely works the entire press, not just the muscles of the middle.
Lying on your back, raise your arms and legs, pinch between the feet and palms of the fitball;
Lower your left arm and right leg, but do not place them on the couch, hold the fitball with your right arm and left leg;
Return to the starting position, repeat, holding the ball with your left hand and right foot;
Do 25-30 repetitions for each side.
Superman
Works the muscles of the back and gluteal muscles.
In order for the load on the gluteal muscles to become higher, strongly strain them during exercise.
Lying on your stomach, extend your arms forward;
Simultaneously raise straight arms and legs, hold them at the same height for 5 seconds;
Lower your arms and legs on the couch, do a repetition;
Repeat the exercise for a minute.
Side pumps with twists
Exercise is drawn from Pilates, effective for working the triceps, oblique abdominals, the outer lateral surface of the thigh.
Lying on the right side, grasp the rib cage with your right hand, with the left hand resting on the couch under your right shoulder. Bend the right leg in the knee at a right angle, straighten the left leg and lift it above the surface of the sofa;
Raise your left arm while lifting your left leg as high as you can;
Slowly return to the starting position and make a repetition;
Do two sets of 20 repetitions for each side.
Frog
Makes the gluteal muscles, the press, the muscles of the lower back work.
Lying on your stomach, extend your arms in front of you and bend them in your elbows so that your elbows look to the sides. Place your head on your palms, bend your knees at a right angle and bring your feet closer;
Strain the muscles of the press and lift your legs a couple of centimeters above the couch, while the upper part of the trunk should stand still;
Do 12 repetitions, if you want to make the exercise more difficult, lift your head, extend your arms in front of you, lift your chest when performing.
Lift the legs with the ball
Work the outer surface of the thigh and gluteal muscles. A ball of any size will suit.
Lying on the side, Press the hips, knees and ankles against each other;
Raise your left leg and bend it slightly to pinch the ball under your knee;
Raise the left leg with the ball as high as you can, then lower it, but so that it does not touch the right leg;
Perform three sets of 10-15 repetitions for each leg.
Corkscrew
When exercising, the muscles of the back and shoulders, triceps and chest muscles, as well as gluteal muscles, will work.
Take the laying of the board with the support of the wrists, the palms are under the shoulders, the legs are joined together, the straight back from the neck to the coccyx;
Without lifting the arms from the sofa, unfold the body to the right, bend the right leg at the knee and place the right hip on the sofa;
Lift the hip and return to the position of the bar, do not place your right leg on the sofa, lift it above the sofa;
Return to the bar, do 15-30 repetitions, then as much on the other side.
Torso lifts with inversion
Exercise is designed to work the abdominal press.
Sitting on the couch, slightly bend your knees so that the feet rest against the surface. Bend your arms and clench your palms in fists, they should be located in the chin area, deviate back about 45 degrees;
Raise the case to the vertical position, then start slowly lowering it, making twists first to the right, then to the left, until the case deflects again by 45 degrees, you will have time to perform about four twists;
Perform the exercise for 45 seconds.
Finess Head 