Lazy Girl Seated COUCH WORKOUT | Abs & Thighs
Workout for the Lazy: Top 5 Couch Exercises
If during the New Year holidays it is difficult for you to get out of bed and return to your usual pace of life, we understand you. But even on the laziest days, hardly anyone wants to lose good physical shape. Fortunately, in order for the body not to forget about the loads, it is not necessary to go to the gym and even part with the sofa. Trainer and blogger Yulia Smolnaya tells how to pump muscles in five minutes a day while lying down.
An effective set of exercises on the couch
During a short workout, you you really don't have to get off the couch, because this set is performed in a horizontal position. Set aside a minute for each exercise and do everything at a calm pace.
Glute bridge on one leg
Starting position: lying on your back, legs bent at the knees, arms extended along the body.
The exercise is divided into two parts for 30 seconds: in the first, the load is on the left leg, in the second, on the right. Place your left leg as close to you as possible, and lift your right leg, bend at the knee and pull it towards your chest. For each count, lift your hips and squeeze your buttocks. After half a minute, repeat the same process, leaning on the other leg.
Static reverse hyperextension
Starting position: lying on his stomach, arms folded under the head, knees straight, toes extended.
Squeeze your buttocks firmly and lift your legs, keeping them as straight and tense as possible. Try to hold this position for exactly a minute without relaxing.
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An effective set of exercises for the legs and buttocks. Muscles will burn
It can be easily done at home and with regular exercise you will achieve the desired result.
Starting position: lying on your stomach, arms extended in front of you.
Raise your arms and body, hold this position for a second and lower yourself. Repeat this movement at a fairly slow pace. You don't have to go high. Even if you work in a small amplitude, you can feel this exercise well. Do not let your feet come off the sofa, although, of course, they can jump by inertia.
Perhaps, already at this point, a lazy workout will seem hot to you. The main thing - do not give up and finish the complex to the end.
Starting position: lying on his stomach, arms folded under his head, legs extended.
Raise your legs slightly and make them move as if you are floating in water. In this case, knees and socks should be mataut.
How to pump up your back? 5 Exercises That Will Throw Your Muscles
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Strong arms and back. Simple and effective dumbbell exercises
A workout for those looking for quick results. Bonus - pumped up buttocks.
Starting position: reclining on the back, with an emphasis on the forearms, the legs are bent at the knees, the toes are extended.
Pull in your stomach and perform the movement with your legs as if you were pedaling a bicycle. Don't lift your legs high above the couch, keep them low enough. This will help put more stress on the abs. Another important rule is not to bend in the lower back.
Despite the fact that the entire workout takes place in the supine position, you will feel the sensations that it is effective. Do not be lazy and find five free minutes a day in order not to let your muscles completely relax.
Detailed video instructions for a set of exercises can be viewed on Yulia Smolnaya's YouTube channel.