You sweated for hours at the gym, lifted weights until your muscles exploded, and followed the diet program that helped your friend lose 20 kilos. But you still have your belly sticking out of your pants and your butt sticking out from behind. Diet and exercise alone may not be enough to shape the body. Easy gymnastic moves You can shape your body.
Saying goodbye to tight corsetson a flat stomach it's time to have… easy gymnastic movements Shape your body with.
Easy gymnastic moves that shape the body
Easy gymnastic moves
Do these exercises three times a day for 15 minutes.
Bicycle
Lie down with your lower back tucked into the floor.
Put your hands behind your head.
Lift your legs up at a 45-degree angle.
Slowly move your legs as if cycling.
Alternate with your right knee touching your left elbow and your left knee touching your right elbow.
knee pull
Sit on a chair with your knees bent.
Keep your feet flat on the ground and hold the sides of the chair.
Tighten your stomach and lean back comfortably.
Lift your feet slightly off the ground.
While in this position, bring your knees towards your chest. Squeeze your upper body forward.
Slowly return your feet to the starting position and repeat the movement.
regular shuttle
Lie on the floor with your knees bent and your feet together on the floor.
Place a pillow under you.
Put a towel on the back of your neck and hold the towel by the edges.
Hold your stomach by pulling it in.
Bend forward with your whole body, raising your shoulders, head, and back.
Then descend towards the ground, not just touching the ground, and rise again in the same way.
This move might feel a little slow. In this case, you can only do the movement with your upper body and lifting up.
Lie on your back holding a tennis ball in your hands.
With your arms at your side, stretch your legs toward the ceiling.
Tighten your abdominal muscles and hips. Lift your shoulders and head a few inches off the ground.
The balls will be towards the ceiling, not forward. Lower and repeat the movement.
exercise ball
Lie on the ball with your left side, your hips touching the ball, and your arms are upright on the ground.
For easier movement, place your left arm in front of the right one or lean against a wall that you can lean on.
Now, pull your abs in and place your hands behind your head. Slowly roll the ball to the floor, then pull it back to the starting position.
Repeat ten times with each side, left and right.
Pilates exercise
Bend your knees and sit on the floor with your feet flat.
Take a pillow, fold it in half and put it between your legs.
Compress the pillow with your legs. Push up onto your toes. Then squeeze back into your heels again. Repeat this ten times.
Hold the pillow in the same place and repeat the exercise ten times. But this time your toes should be together and your heels should be apart.
Place your hands under your head with your feet flat on the floor without changing the position of the pillow. Roll your spine back.
Then slowly transform this shape into a C-shaped curve. The key is to hold the pillow as tightly as possible between your legs to lift yourself up. Repeat this ten times.
When you become comfortable doing these movements, try to pull your knees to your stomach so that your right shoulder touches your left knee and your left shoulder touches your right knee.
Make sure your knees and hips are straight in front of you.
This move works the inner part of the legs and reduces the waist size.
