This is a great workout that you can do anywhere, anytime and all you need is 25 minutes.
Below we will present a series of exercises, which can even be done at home.
These exercises are dynamic and they will make you sweat and burn calories. These exercises will also speed up your metabolism, so your “safety belt” around your stomach will disappear in less than a month.
Let’s see the exercises to perform in this training:
First, the starting position is a traditional plank position with your forearms on the ground and your body perfectly straight.
Then bring your left knee to your left elbow and return to plank position. Next, repeat by bringing your right knee to your right elbow.
Do 15 repetitions.
You will need a medicine ball (as in the image) or dumbbells.
Sit on the floor, lift your feet off the ground and lean back slightly. It’s about keeping your balance in that position.
With your arms extended in front of you, twist to one side of your body and then the other.
A complete turn is a turn to the left, plus a turn to the right.
To make it more complicated you can do it with a medicine ball.
Repeat this exercise 10 times.
First, you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the ground with your face pointing toward the ceiling, then exhale as you go as high as possible.
Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You must repeat it between 15 and 25 times.
First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
The feet must be flexed. Next, lift your hips off the ground using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.
First, you have to lie on the ground. Then turn on your side. Extend the arm you have on the ground with the palm of your hand down to serve as support and the other arm touching your head. That’s the initial position.
Next, stand up by bringing both legs together up as far as you can while bringing your bent elbow toward your legs.
The idea is to support yourself on your buttocks trying to touch (or get as close as possible) to your legs with your elbow. Then inhale as you return to the starting position.
You must repeat it between 10 and 15 times on each side.
SIDE PLANK AND ROTATE
First, lie down on your side.
Next, place your right foot on top of your left. The weight of the body will be supported by the left hand and foot.
Try to keep your right arm straight and your palm should be placed firmly on the ground.
Squeeze your thigh muscles and apply your weight to the floor through your heels and your body is positioned diagonally on the floor.
Raise your right hand up for balance and hold for 10 seconds.
Return to the starting position.
Perform 5 repetitions of at least 10 seconds on each side.
First, you have to lie on the ground. Then extend your arms above your head. That’s the initial position.
Next, stand up bringing your arms outstretched and straight towards your legs, which you also raise straight.
The idea is to support yourself on your buttocks trying to touch (or get as close as possible) with your hands to your feet. Then inhale as you return to the starting position.