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Description:
1. Lie flat on the floor with your lower back pressed to the ground and your knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands gently holding your head. Pull your shoulder blades back and slowly raise your knee to about a 90-degree angle lifting your feet from the floor. Exhale and slowly bring one knee towards your elbow and straighten the other leg at the same time. Keep both feet elevated higher than your hips. 2. Lie down on your back. Put your hands behind your head. Lift your upper body and return to the starting position. 3. Lie down on your back, bend your knees and position your arms straight on the sides, keep your feet flat on the floor. Lift your upper back forward and crunch to the right side, touch a heel with a hand. Get back to the starting position and repeat the movements. 4. Lie down on your back, knees bent and feet flat on the floor, arms down. Lift your hips off the ground making a “bridge”. Hold this position for a while and return to the starting position. 5. Lie face down on the floor, legs and arms are straight. Raise your arms and legs together. Hold this position for a while and then lower back to the starting position.
Muscle groups:
Arms, Abs, Core, Quads, Upper Back, Lower Back
