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You Need These Exercises to Look Gorgeous When Naked
Initial position: To perform twists, lie down on the floor. Bend your knees at a right (or approximately right) angle, feet flat on the floor.
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Exercise: Having taken a deep breath, lift your upper body off the floor. Round your back, trying to reach your opposite knee with your elbow. Repeat in the opposite direction. It’s important not to take your lower back off the floor. It’s advisable to do 3 sets of 10-15 reps on each side.
Initial position: The plank is performed sideways with a straight arm. One leg (upper) stands on the edge of the foot behind; the other (lower) is a little bit ahead. Your free hand lies on a thigh.
Exercise: Lie on your left side. Leaning on the floor with your left hand, lift your thighs and legs, with feet and legs tightly closed, and toes facing forward. On the exhale, straighten your left arm and at the same time raise your right arm (hold it strictly on your left shoulder line), or leave your arm behind your head. To keep your balance, tighten your buttock muscles. Hold this position for 15 seconds (or as long as you can). Take a rest, and repeat 5 more times.
Slender legs
Initial position: Stand straight, feet slightly wider than shoulder width. Lower your shoulders, and pull them back. Reach your arms forward.
Exercise: Gently pull your thighs back, and start bending your knees. When doing sit-ups, make sure your back remains straight, and your shoulders are not raised. 2 sets of 10-15 reps will be enough.
Initial position: Lying on your back, arms along your body.
Exercise: Lift your right leg high, lift your left one off the floor, and hold parallel to it. Then change legs. Do 15 reps on each leg.
Beautiful arms
Initial position: To do this exercise, you’ll need a low bench or a stout chair. Turn your back to the seat, bend your arms, and put your hands on the seat (your fingertips should point at your back). Legs should be bent.
Exercise: Push yourself away from the seat, straightening your arms. Your body is lifted. Bend your arms, lower your body. Don’t sit down on the floor. Do 2 sets of 10 reps.
Initial position: Stand straight, feet shoulder width apart. Take dumbbells in your hands, but don’t press them to your hips – lower them down, holding them in front of you with slightly bent arms. Slowly lean forward, keeping your back straight.
Exercise: Take a deep breath. From this position, start raising the dumbbells up with both arms simultaneously. Having lifted the dumbbells to shoulder level or slightly higher, exhale, take a small pause, and slowly lower your arms to the initial position. Do 10-12 reps.
