Who among us does not dream of a well-defined waist? Dreams will come true if you regularly do this set of exercises. You can repeat the exercises both in several approaches (2-3) and in a circle - that is, you have completed all the exercises one after the other, then start over. The execution time of one approach is 1 minute.
Instructions
Step 1
Raising the case
Lie on your side with your legs straight, your foot pulled over yourself, the upper arm behind your head, and the lower arm on your elbow. Raise your straight legs, and then return to the starting position, but at the same time slightly not touching the floor with your feet. Roll over to the other side and repeat the exercise.
Step 2
Knee bends
Lie on your back, spread your straight arms to the sides with your palm on the floor. Bend your knees at a right angle. Tilt your legs to the left, while turning your head to the right. The legs remain bent. Then turn your legs to the right and your head to the left.
Step 3
Plank
Stand on your elbows, squeeze your hands into the lock, legs are stretched, and the body is stretched out in a "string". Look at the floor, heels away from you. Stand in the plank for 1 minute.
Step 4
Side bar
Place your right elbow on the floor, place your left hand on your belt. The foot is on the foot, and the body is stretched out in a "string". Stand in the plank for 1 minute, then do the exercise on the other side.
Step 5
Seated crunches
Starting position - the legs are bent, the feet are fixed, the arms are at the chest. Raise the body while twisting to the left and then to the right. Try to touch the knee of the opposite leg with your elbow.
Step 6
Twisting to the leg
Starting position - feet shoulder-width apart, hands are fixed behind the head. Raise the bent leg, trying to reach with the left knee to the right elbow, and with the right knee to the left, alternately.
