For the exercise you are not necessarily out of the door, you can also do various aerobic exercises at home. Perfect if you have or if the weather is bad outside not veelt time. Put a up tempo tune and get going to the next exercise!
Beginners: 5 minutes
Advanced: 14 minutes
Initial position: supine position, knees bent, head rests in your hands.
1. Sit ups
- 15 x lift head and shoulders, tighten your abdominal muscles.Try each time to get a little higher.
- Raise your head, put your hands over your thighs and slide your hands 15 x to the knees and back without having to lay his head.
- Lift your legs off the ground and stretch your arms towards your legs.Raise 5 x the upper body by tightening the abdominal muscles. Stay two seconds in this posture.
- Both legs extend vertically upwards, with alternating crossed and legs spread slowly down to just above the ground.
- ..Than with and osteoporotic feet the same way back upstairs and with outstretched feet back to the ground
- Hands and eight counts the driver your knees to chest.Role of a kind of true to yourself when you stay on the ground with his back.
- Put your right leg back to the floor, straighten your left leg towards the ceiling, take the calf and pull your leg with a short jerk eight times to you.Then change legs and stretch your right leg towards the ceiling.
- Straighten right leg about 10 cm from the floor far away from you.Bring your right elbow to your left knee up and then in the quick change your left elbow to your right knee, then left leg stretches.Each movement on a strike. Repeat 16 x.
- Lie on your stomach.Knees bent, hands at shoulder level on the ground. Bend and stretch your arms 8 x on each count.
6. Leg lift
- Lie down on your stomach.Raise your left leg as high as you can breathe here. Let the leg a little bag, breathe in here. Repeat 20 times.
- Repeat this exercise 20 times with the right leg.
- Go to your page with the left hand and grab the toes bent left leg fixed.Straighten the left leg.Pull the LEG 8 count against you.
- Repeat this with the right leg.
8. Leg Shaper in
- Go on your side and bend the knee bone that is above.
- Stretch the upper leg upwards and allow your leg to lower leg lying on the ground.You do so true a pincer maneuver. Repeat 30 x..
- Go back to your page and move the upper leg with a flexed foot perpendicular to the front.Take the leg back up and let it down again on the leg lying on the ground. Repeat 30 x.
- Roll over the back on the other side and repeat the two exercises with the other leg.
9. Ben Shaper II
- Get on your knees on the ground while keeping your hands on the floor at shoulder level.
- Straighten your right leg sideways, foot flexed forward.The back is straight and your head upright.
- Lift straight leg 15 x from the ground, without touching the ground.
- Repeat with the left leg 15 x.
10. Burning buttocks
- Go with your knees bent at the back.Move the weight to the shoulders, lift slowly at 10 sites in the basin and let them slowly for 10 count down again.
- Repeat with feet staggered hours.