Fast and effective abdominal and back exercises

Exercise # 1

Strengthens the muscles of the abs, legs and buttocks.

Starting position – standing on the floor, feet shoulder-width apart, arms down. Sit down slightly, tilting your body forward, then jump up, spreading your arms and legs and turning into the letter “X” (as shown in the photo).

Without stopping, do the exercise for one minute.

Next exercise

Exercise # 2

Strengthens the muscles of the back, abs, legs, buttocks, as well as the shoulders and arms.

Starting position – a stand on all fours, hands shoulder-width apart. With a very fast movement (can you feel how your abdominal muscles are working?) Push off the floor and jump to your feet. Try to do the exercise exactly as shown in the photo – you should complete the movement while standing on bent legs with your arms extended forward. Return to starting position.

Without stopping, repeat the exercise for one minute.

Next exercise

Exercise # 3

Strengthens the muscles of the arms, abs, legs and buttocks.

Starting position – standing on the floor, socks together, elbows bent at an angle of 90 degrees. Straining the abdominal muscles, sharply “jump” with one leg up, bending it at the knee and setting it aside (as shown in the photo). The arms can be moved freely during the exercise to help maintain balance.

Change your leg. Without stopping, do several repetitions within one minute.

Next exercise

Exercise # 4

Strengthens the muscles of the arms, thighs, legs and buttocks.

Starting position – standing on the floor, legs together, knees bent. The arms are bent at the elbows. With a clear and quick movement, spread your legs to the sides – about one and a half times wider than shoulder width (as shown in the photo). Make sure to keep your hands in the same position.

Bring your legs together (knees remain bent). Repeat the exercise for one minute.

Next exercise

Exercise # 5

Strengthens the muscles of the back, abs, buttocks, thighs and legs.

This is a very easy, yet incredibly effective exercise. Lie on your back. While straining your abdominal and abdominal muscles, try to raise and lower your legs in turn as quickly as possible. Do not feel sorry for yourself – raise your legs so that they form a right angle with your body. Do not bend your knees.

Repeat the exercise for one minute.

Next exercise

Exercise # 6

Strengthens the muscles of the arms, abs, legs and buttocks.

Starting position – standing on the floor, feet shoulder-width apart, arms raised above the head and spread apart. Raise your right leg bent at the knee so that you can touch her foot with your lowered left hand. Keep your right hand raised above your head. Change your legs. Now try to touch your right foot with your right hand.

Without stopping, do the exercise for one minute.

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