5-minute workout for the lazy

Exercise 1. Super woman

Work extensor muscles of the back, the gluteal muscles.

Lie on your stomach at the same time lift the arms and legs. Gaze is directed at the floor. Perform 15-20 times.

Exercise 2. curling

Work your abdominal muscles.

Lie on your back, legs straight, arms stretched above his head. Please put your hands, then the housing. Go to a sitting position, his hands touch the feet, and then again lie on your back and stretch your arms above your head. Repeat 10-15 times.

Exercise 3. reverse Crunch

Work your abdominal muscles, hip flexors.

Lie on your back, put his hands along the body, lift the legs at an angle of 45 degrees from the floor. Bend your legs and bring your knees up to your chest, lifting the pelvis slightly off the floor. Return to the starting position. Repeat 10-15 times.

Exercise 4. Lifting legs lying

Work glutes.

Lie on your stomach, head lay on his folded hands in front of him. Lift the straight leg and do springing motion with small amplitude. Perform 20 repetitions on each leg.

Exercise 5. turns hand

Work shoulder muscles.

• Arms out to the side, arms parallel to the floor, bend your elbows at 90 degrees. Brushes at head level.
• Lower the arm down, keeping the position of the arms unchanged.
• Straighten your arms to the sides, elbows pointing up, thumbs - down.
• Bend the elbow at an angle of 90 degrees, lowered down the forearm.
• Raise your arm up and repeat 19 more times.

You can perform the workout in the morning as a charging or during the day. Exercise will help keep your muscles in tone, but if you want to strengthen them and to pump, use longer and more intense workouts.

see also

• Training with a body weight that is pumped muscles →
• The new version of the 7-minute workout that will squeeze all the juice out of you →
• Beautiful body without the gym - it's real →