Super-fast workout that can be done while brushing

we often justify the lack of training time constraints. Three minutes while you brush your teeth, it can be spent on some simple exercises. Perform their morning and evening, and for a couple of weeks you will feel that your muscles become more toned.

On one exercise will account for about 25 seconds, so ideal if you're doing complex at a rapid pace. Alternative - to choose for a two-minute workout is one of the exercises every day and change it.

1. Ups on your toes

Starting position: feet shoulder width apart, toes look straight.

What works: caviar.

Gradually rise on socks, straightening the legs as much as possible and straining his calf. To fall on the heels can be smoothly and can be sharply additional vibration improves circulation, blood is gaining momentum for upward movement.

2. Sumo

Starting position: feet wider than shoulders, toes turned outwards.

What works: inner thighs, buttocks, muscles bark.

Scroll down, pause for a few seconds. On the rise tighten elbow to the foot of the same name.

3. Running on the spot

Starting position: feet shoulder width apart, toes look straight.

What works: buttocks, legs.

It's easy: Slightly tilt your body forward and quickly start to touch his feet.

4. Lead legs back

Starting position: legs together, toes look straight.

What works: the buttocks, the back of the thighs.

Pull the leg leg back, without raising too high. Return to the starting position. Repeat 10 times on each leg.

5. Foot massage ball

Sit on a chair or lean against the wall, the leg was not tense. Press the ball of the foot arch and ride it. Do the same with the other leg.

Bonus: high chair

Five dynamic exercise a day can be replaced with a static, which will bring the body in tone. "Stool" on the effects similar to lathOnly worked the lower body.

Lean back against the wall and, without looking up from her shoulder blades, scroll down, like sit on a chair. Hold this position for as long as possible. At first, you can do this exercise in several approaches, gradually increasing the time. Soon you will be able to stay in it for 2 minutes.

The main thing in this little exercise - regularly.

see also

• 50 exercises to stretch the muscles of the body →
• How to make the perfect system for charging exercises →
• Tabata: 4-minute workouts that burn fat better run →