Sometimes we have no time to work in the gym, so we give up training. These simple exercises are suitable training at home. You don't need any special equipment.
This workout is based on the principle of interval training. You should do every exercise for 30 seconds and rest for 10 seconds. Our workout will take only 7 minutes of your time. If you are ready, start training right now!
#1. Sit-Up Holding the Ball
- Lie down on a mat and bend your knees. Plant your feet in the floor. Hold the medicine ball between your hands at your chest.
- Lift your head, neck and shoulders up off the mat and simultaneously push the medicine ball straight up. Squeeze your abdominal muscles in towards your back and exhale as you rise.
- Your arms remain extended throughout the movement so that when you reach the top, they're near your ears and the ball is extended just over the crown of your head.
- Return to the starting position to complete one repetition.
#2. Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
- Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
#3. Pistol Squat
- From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.
- Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows.
- Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot.
#4. Butt Lift (Bridge)
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
#5. Sit Ups With A Medicine Ball
- Lie faceup on the floor with your knees bent and your feet flat on a Swiss Ball.
- Raise your hips so your body forms a straight line from your shoulders to your knees.
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
#6. Single Leg Deadlift
- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.
#7. Bear Plank Leg Lifts
- Begin in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels.
- Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt.
- With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.
#8. Resistance Band Side Step
- While standing with your knees slightly bent, wrap a resistance band just above both ankles, place your hands on your hips, and take a hip width stance so there’s tension on the resistance band.
- Keeping your chest upright, back straight, and knees slightly bent, take a big step with one foot away from the opposite foot.
- You should feel some nice tension on the outer hip and glutes. Then take a similar sized step with the opposite foot towards your other foot, keeping a hip width stance and tension on the resistance band.
- You can keep moving to one side if you have the room, or if you’re in a smaller space, simply take a big step back to the original position and repeat back and forth for reps.
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