Summer is in full swing, and everyone strives for a sports figure. However, not everyone has time to visit the gym or long training. A simple set of exercises in the morning will help to effectively cope with excess fat.
Exercises performed by lying have a number of advantages. They allow you to reduce the axial load on the spine, which is especially important for people with injuries or diseases of the musculoskeletal system. In addition, such exercises can be performed immediately after awakening without getting out of bed, which makes them ideal for morning charging, reports the portal Sport-express.ru (18+).
Exercises lying on the back
Twisting:
- Starting position: lying on the back.
- Raise your legs and bend them at a right angle at the knees.
- Dismiss your hands to the sides.
- Lower the bent legs to the right, turn your head to the left.
- Return to the starting position.
- Lower your legs to the left, turn your head to the right.
- Return to the starting position.
This exercise helps stretch the spine and strengthen the muscles of the abdomen, back and legs.
Twins with your feet:
- Starting position: lying on the back. Place your hands along the body. Raise your legs so that between the hips and the body is about 90 degrees.
- Lower your right leg, making sure that your back remains pressed to the floor.
- Raise your right leg.
- Lower your left leg and return to your starting position.
- Perform alternate swings with your feet without holding your breath.
This exercise is aimed at strengthening the muscles of the abdomen and legs, and also improves the mobility of the hip joints.
Bullshit bridge:
- Starting position: lying on the back. Bend your legs in the knee joints, place the feet under the knees, arms along the body.
- Raise the pelvis so that the back remains straight.
- From the shoulder joints to the knees there should be a straight line.
- Do not allow excessive deflection in the lower back.
The gluteal bridge helps strengthen the muscles of the buttocks and hips.
Stretching:
- Starting position: lying on the back.
- Bend the right leg in the knee joint and pull the knee to the chest, clasping it with your hands.
- Close the right leg as close to the body as possible.
- Change the position of the legs and repeat with your left foot.
Stretching allows you to stretch the back of the thigh and buttocks.
The lateral lifts of the legs
- Starting position: lying on the right side.
- Raise your left leg, performing swings in the permissible range.
- Perform 20-30 sides.
- Turn on the left side and repeat with your right foot.
These exercises help strengthen the muscles of the legs and buttocks.
Lying exercises are a great way to maintain yourself in shape, especially if there is no way or time to visit a fitness club. They reduce the load on the spine and help strengthen various muscle groups. Turning on these simple exercises in your daily routine, you can remain active and healthy without leaving home.
Important note: before making significant changes to your diet or training program, it is recommended to consult a doctor or nutrition specialist to ensure the safety and efficiency of the selected method.
