We are all more or less lazy, sometimes we cannot bring ourselves to go to the gym or jog in the park and even do active exercises in the morning! We know that you, like us, want to lie on the couch and do nothing. Therefore, together with Alena Gribanova, an expert in the direction of group programs of the federal network of fitness clubs X-Fit, we have developed 8 exercises that you can do without getting up from the couch.
“Hands together”
Starting position: lie on your back and raise your arms in front of you. Next, put your palms together and press them against each other. This exercise is aimed at developing the chest muscles.
“Let’s swing”
Starting position: close your hands behind your head, bend your knees and perform torso lifts, bending the body. Thus, the abdominal muscles are pumped. This exercise can be done on the floor or on the couch.
“Clock hands”
Starting position: stretch your arms along the body, lift your legs up, bending them at the knees. Next, lower your legs down one by one. Exercise helps to strengthen your abdominal muscles.
“Pendulum”
Starting position: stretch your arms to the sides, bend your legs at the top. Lower both legs from side to side. At the same time, the body remains stationary. This exercise is aimed at strengthening the oblique muscles of the abdomen.
“Let’s get off the ground”
Starting position: stretch your arms along the body, bend your legs at the knees. Lift your pelvis up and then lower to the starting position. This way the buttocks can be strengthened.
“Pulls”
Starting position: Lie on your back and stretch your arms and legs. Stretch in different directions, bending slightly in the thoracic and lumbar spine. This exercise helps stretch your abdominal muscles.
“Walking through the air”
Starting position: bend one leg at the knee and, using your hands, pull it up to your chest. Do the same with the other leg. This is how we stretch the gluteal muscles.
“WITH”
Starting position: raise your arms up, bend your legs at the knees. Lower your arms to one side and your legs to the other. Thus, we stretch the oblique muscles of the abdomen, legs and back.