- 1. Lying exercises: "superman"
- 2. Lying exercises: lifting the legs and body while lying on the side
- 3. Lying exercises: raising the legs while lying on the stomach
- 4. Exercise lying down: exercise with the ball between your legs
- 5. Lying exercises: plank with leg lift
- 6. Lying exercises: incomplete crunches with torso twist
- 7. Lying exercises: lifting the leg and arm with a weight
- 8. Lying exercises: lifting the hips and hands with weights
- 9. Lying exercises: scissors with lifting weights
- 10. Lying exercises: holding the gym ball with your hand andleg
- Lying exercises with Ola Żelazo
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Lying exercises can be done when your day is bad or you lack energy for training. Thanks to them, you will effectively strengthen the muscles of the entire body, including the abdomen, thighs and buttocks. From today, laziness is no longer an excuse!
Lying exercisesdevelop muscle strength well and improve the sense of balance.
1. Lying exercises: "superman"
Lie on your stomach, face down, stretch your arms out in front of you. Raise your arms and legs at the same time a few centimeters from the ground, hold for 5 seconds, and then slowly lower it. Repeat the exercise for one minute. The exercise perfectly strengthens the muscles of the back and buttocks.
2. Lying exercises: lifting the legs and body while lying on the side
Lie on your right side. Grip your left hip with your right hand and place your other hand on the floor in front of your shoulder. Bend your right leg and lift your left leg up to hip level - the fingers should be pinched. Leaning on your left arm, lift your torso until your elbow is straight, while lifting your left leg as high as possible. Then come back to the prone position and repeat the movement from the beginning. Thanks to this exercise, you will model your thighs, buttocks and arms.
3. Lying exercises: raising the legs while lying on the stomach
Lie on your stomach with your face facing the ground, hands clasped above your head. Rest your forehead on your forearms. Bend your knees at a right angle, the soles of the feet should be parallel to the ground. As you contract your buttock muscles, lift your bent legs up in a spring-like motion. Do 12 raps. This exercise will visibly tone your buttocks and thighs.
4. Exercise lying down: exercise with the ball between your legs
Lie on your stomach with your torso raised, leaning on your forearms. Straighten and bring your legs together. Lift your left hip off the ground. Extend your right leg slightly in front of you and bend it at the knee. Place a small gymnastic ball between the thigh and calf of the left leg or, if you do not have the ball, a thick rolled blanket. Then rhythmically lift your leg up. While exercising, you should be able to clearly feel the muscles of your buttocks. Repeat on each side 10-15 times in three series.
5. Lying exercises: plank with leg lift
Start with the plank position - make sure your feet are clasped together and your hands are exactly under your shoulders. Keeping your arms straighttwist your torso and lean on your right hip. Bend your right knee slightly and place it in front of you. Then, dynamically straighten your right leg and return to the plank position with your right leg lifted off the floor slightly above the torso line. Twist your torso again and lean on your hip. Perform 15 to 30 smooth, dynamic repetitions.
6. Lying exercises: incomplete crunches with torso twist
This small modification of the popular crunches will allow you to strengthen the oblique abdominal muscles. Sit on the floor with your legs slightly bent, your heels on the floor, your arms bent close to your chest. Tilt your torso back 45 degrees. Come back to the starting position and then lean back again while turning your torso once to the right and once to the left about four times. Remember not to lean back completely (only up to 45 degrees each time). Repeat the exercise for 45 seconds.
7. Lying exercises: lifting the leg and arm with a weight
For this exercise, you need a small weight of 0.5-1 kg or a bottle of water. Lie on your right side. Raise your torso against your right forearm. Bend your right leg at the knee. Take a small weight in your left hand and lift it perpendicularly upwards. Then raise your left leg straight at a 45-degree angle, making sure your toes are pinched downwards. At the same time, lower the arm with the weight towards the leg so that it forms a 45-degree angle with the ground. Return to the starting position. Do 12 lifts to the left and right sides of the body.
8. Lying exercises: lifting the hips and hands with weights
Lie on your back, bend your legs slightly at the knees. Take small, 0.5-1 kg weights into your hands. Bend your elbows so that your forearms are perpendicular to the floor. At the same time, raise your hips as high as possible and the weights in a straight line above your head. Remember to tighten your buttocks muscles. Do 15 repetitions.
9. Lying exercises: scissors with lifting weights
Lie on your back. Extend your legs and raise them to form a right angle with the floor. Holding the weights in both hands, bend your elbow arms at a 90-degree angle so that your forearms are perpendicular to the floor. Begin slowly lowering your left leg downwards (it should be straightened all the time), and move the weights in a smooth movement over your head and behind you, so that the dumbbells are at ear level. Do the lifting of the leg and arms at the same time, as well as lowering. Return to the previous position and repeat the same movement with your right leg. Exercise for 1 minute alternately lifting and lowering your legs. This exercise is great for strengthening your abs and arms.
10. Lying exercises: holding the gym ball with your hand andleg
Lie on your back, raise your arms and legs up perpendicular to the ground. Place a gym ball between your legs and arms (the ball should be in contact with your legs just above your knee). Then lower your left arm and right leg simultaneously a few centimeters above the ground. Return to the previous position and this time lower your right arm and left leg. Repeat 25-30 times. The exercise is very simple but effective. By holding the ball with your hand and leg at the same time, the oblique abdominal muscles work intensively.
Lying exercises with Ola Żelazo
Watch the video in which the fitness trainer shows similar and additional variants of lying down exercises. You can use the training with Ola Żelazo as a supplement to the exercises described above.