10 exercises that quickly tighten the body

If you have time and level of training allows, make 2-3 circles. The first round is a warm-up session, follow the next step faster, choosing more complicated exercise options.

1. kick kick squats

• Stand up straight - your feet are at the width of the pelvis - and get down in the squat.
• On the rise, perform a kick - right foot forward.
• Through the squat repeat the same movement with your left foot.
• Do 20 squats, alternating beats.

2. Dynamic lunge back right foot

• Stand up straight, put your feet on the width of the pelvis.
• Step right foot back and fall into a lunge: at the lowest point the thigh of the left leg should be parallel to the floor.
• Return to the starting position, pulling up the right leg. This is one replay.
• Do 20 times.

3. Leaning down on the left foot

• Stand up straight, put your feet on the width of the pelvis.
• Take the right foot back and put it on the toe - transfer the weight of the body to the left, slightly bending it at the knee.
• Tilt down with straight arms, pushing the pelvis back. Maintain a natural deflection in the waist.
• Straighten up and raise your arms straight  up. This is one replay.
• Do 15 times.  

 

4. Pushups

• Do the exercise from your knees or from straight legs.
• Take an emphasis lying down, arms - a little wider than shoulders.
• Lower the body down until the chest is as close to the floor as possible. Then return to the starting position. This is one replay.
• Do 12–15 times.

5. "Superman"

• Lie on your stomach: stretch straight arms in front of you, neck - continuation of the spine, legs straight.
• Tear off arms, body and legs at the same time without a jerk. Then return to the starting position. This is one replay.
• Do 20 times.

6. Squatting with a jump

• Stand up straight, put your feet on the width of the pelvis.
• Sit down in a squat - at the lower point of the thigh should be parallel to the floor.
• From this position push off from the floor and jump up. Gently land in a squat. This is one replay.
• Do 20 times.

7. Dynamic lunge back left foot

• Stand up straight, put your feet on the width of the pelvis.
• Step back with your left foot and fall into a lunge: at the lowest point the thigh of the left foot should be parallel to the floor.
• Return to the starting position, pulling up the left leg. This is one replay.
• Do 20 times.

8. Tilts down with the support on the right foot.

• Stand up straight, put your feet on the width of the pelvis.
• Put the left leg back on the toe - transfer the weight of the body to the right, slightly bending it at the knee.
• Tilt down with straight arms, pushing the pelvis back. Maintain a natural deflection in the waist.
• Straighten up and raise your hands up. This is one replay.
• Do 15 times.

 

9. Pushups with tightening the knees to the chest.

• Take an emphasis lying down, arms - a little wider than shoulders.
• Lower the body down until the chest is as close to the floor as possible. Then return to the starting position.
• Tighten your right knee first to the chest, then the left. This is one replay.
• Do 12-15 times, alternating push-ups with tightening the knees to the chest.

 

10. Roll

• Sit on the floor, fold your legs with a butterfly: bend at the knees and join the feet.
• Slowly — vertebra behind vertebra — roll onto your back, pulling your bent legs toward your chest.
• Put your hands behind your head, push off the whole body from the floor and return to the starting position through the roll. This is one replay.
• Do 10–12 times.