Waist
Place your feet wide and bend your knees slightly. Press your back against the wall, then secure your hands in the “lock” or grab the ball and move your arms from side to side trying to touch the wall. Most importantly, keep your back straight!
Exercise plan for 4 weeks
First week: plank – 2 min, push-ups – 1 min, thigh and back muscles – 1 min, abs – 1 min, abs and buttocks – 1 min, waist – 1 min, plank – 2 min. Break between exercises – 10 s.
Second week: Alternate these exercises for 6 days. Take a 15 second break between exercises.
Set 1: Plank – 3 minutes, Abs – 3 minutes, Squats – 3 minutes.
Set 2: waist – 3 minutes, push-ups – 3 minutes, abs and glutes – 3 minutes.
Third week: the same as the first.
Fourth week: the same as the second.
If everything is done correctly, a noticeable result will come within 1 month! You will also get into the habit of doing 10 minutes of exercise a day. If you want to improve your results, double your workload and duration. But don’t overdo it! Remember to rest.
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