WISTING housing with fitball
Works the rectus abdominis.
Lie on your back. Pick up a fitball. Bend your legs at the knees at a right angle and lift up. Taking blades off the floor,
fitboly to stretch his legs, as if you want to put him on the shin. Then return to starting position. Do 3 sets of 12-20 repetitions.
The side TWISTING housing with fitball
Work the obliques.
Lie on your back. Bend your legs at the knees, the hands take a fitball (A). Taking blades off the floor, do the twisting body. Reach for the fitball to the floor in one direction and then the other (B). Perform 3 sets of 10-15 repetitions.
Working muscles, stabilizers, transverse abdominal muscle, the leg muscles back.
Stand up straight at the forearm. Bend your elbows at a right angle and put the shoulder width apart. Legs – on toes (A). Lift the body (the body in a straight line from head to heels), pull up the stomach and buttocks (B). Avoid bending at the waist, evenly distribute the weight of the body on the hands and feet. Hold this position for 30 seconds. Do 3 sets at intervals of 15-20 seconds.
Work the rectus abdominis, the muscle-stabilizers.
Lie on your back, hands – along the body, legs bent at the knees, lower back pressed to the floor (A). Lift up the legs bent and torn off the blades off the floor, do a quick short movements straight arms up and down. Imagine that beat them in the water (B). Save the exported even breathing, performing 5 hits inspiratory and expiratory 5. Do 10 cycle
fishing breathing (to get 100 strokes).