Making yourself waist.



1. Ip ( starting position ) : feet shoulder width apart , hands behind head , fingers entwined on his head.

Produce slow slopes upper body sideways , staying for 15 - 20 seconds in the stop position .
Repeat the exercise 2 - 3 times in each direction.

2 . Ip desk on all fours. Hog , tighten your abdominal muscles and press, stopping at 10 - 15 seconds.

Repeat the movement 20 - 25 times . 3 . Ip : feet shoulder width apart , hands behind head , fingers intertwined . To rotate to the right and left 5 - 7 times in each direction .

4 . Ip : supine , with reliance on the heels , buttocks , forearms . Complete lifting of the pelvis 10 - 15 times , staying in the upper position for 5 - 10 seconds.

5 . Ip : sitting on the floor with your legs apart. Run pull- up 10 - 15 times , staying in the top position for 10 - 15 seconds.

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