Fast and easy fit
1. Crunch - for the straight abdominal muscles
Put your feet up and clasp your hands behind the back of your head - your elbows are pointing outwards, looking up. Now with power from the stomach head and shoulders up - and lower again. You can put your head in your hands, but do not pull it. Who has back problems, puts the lower leg, for example, on a chair. 3 times 10 repetitions.
2. Leg Stretch - for the deep muscles that constrict the waist
Lie on your back with your knees above your hips, upper and lower legs forming a 90 degree angle. Hands folded at the back of the head, elbows pointing outwards. As you exhale, pull the navel inward and try to maintain tension throughout the exercise. Now lift your head and shoulders out of your stomach with force, at the same time stretching your left leg far forward - and get back to the starting position, but do not quite put your head and shoulders down. The lower back stays on the ground all the time. Page change. 3 times 10 repetitions.
3. Inclined crunch - for the lateral abdominal muscles
Place your left leg over your right knee and clasped your hands behind the back of your head - with your elbows pointing outward. Now with strength from the belly head and shoulders in the direction of the left knee lead and lower again. Again, rest your head on your hands, do not pull on it. 3 times 10 repetitions.
4. Arm dips - for tight upper arm backs
Place a chair in front of the wall so that it can not slip - and place both hands on the seat. The arms are stretched, the back is straight, the hips are erect. Now slowly bend your elbows - and stretch again at the same pace. 3 times 10 repetitions.
5. Knee push-up - for firm arm, chest and shoulder muscles
Stand in the quadruped stand and support your hands shoulder width so far forward that the thighs, buttocks, back and neck give a straight line. The fingertips point straight ahead, the lower legs are crossed. Slowly bend your elbows until your upper body almost touches the ground - come up at the same speed. 3 times 10 repetitions.
6. Triceps support - for tight upper arm backs
The starting position remains the same - the only difference is that the hands are placed side by side below the chest and the elbows are pointing backwards. Now slowly bend your elbows - and come up at the same pace. 3 times 10 repetitions.
