The newest way to shape your abs, butt, and thighs without stressing your joints — turn your workout upside down!
These exercises require only one piece of equipment that you have at home — a wall. You’ll be able to work hard-to-reach muscles that suck in your stomach, tighten your buttocks, and strengthen your thighs. An ideal complement to walking and running is an inverted exercise. They use natural gravity to improve circulation and provide an immediate boost of energy. They also give your knees and hips a break from a hard day and constant stress. These exercises are a good prevention of prolapse of internal organs!
Perform the following complex 4—5 times a week in the morning or evening before bed. Add 2-3 yoga classes throughout the week to get quick and visible results. Your well-being, mood during the day, and quality of sleep will improve significantly!
1. Bridge near the wall
Execution technique
Lie on your back, resting your buttocks against the wall, and place your arms at your sides along your body. Bend your knees and place your feet on the wall. Lift your buttocks, lower back, and thoracic spine off the floor, keeping your shoulder blades flat on the floor. Hold for a deep breath, then exhale and slowly return to the starting position. Repeat dynamically for 10—15 lifts and on the last lift, linger and hold this position for 5—10 counts.
Complication
Wrap your right ankle around your left leg so that only your left foot rests on the wall. Repeat on the other leg.
An easier option
When lifting the pelvis, the feet rest not on the wall, but on the mat – ardha urdhvo dhanurasana.
2. Clock hands
Execution technique
Lying on your back, lift your legs and press their entire length against the wall. As you exhale, slowly lower your left leg to the side along the wall, like a clock hand, to 9 o’clock, then inhale and return to the starting position. Repeat with your right leg, lowering it down the wall at 3 o’clock. Perform 10—15 times on each side alternately.
Complication
Perform with an elastic band to create additional resistance.
An easier option
Move your pelvis 40-60 cm away from the wall when performing the exercise.
3. Toes
Execution technique
Lie on your back, stretch your legs up, pressing them along their entire length against the wall, legs straight. As you exhale, raise your right hand to your left foot, lifting your right shoulder off the floor. As you inhale, return to the starting position. Repeat on the other side — with your left hand to your right foot. Perform dynamically 10—15 times on each side alternately and on the last rise, hold and hold this position for 5—10 counts.
Complication
Perform the exercise by placing the heel of your right foot on the toes of your left foot. Repeat on the other leg.
An easier option
Reach towards your knees, not your feet.
4. Scissors
Execution technique
Place your feet on the wall with your buttocks pressed against the wall. Then lift your hips and place your forearms on the floor. Place your pelvis in your palms, supporting your lower body with your arms. Walk your feet up the wall to fully straighten your legs. From this starting position, lower your left leg toward your head, keeping both legs straight. Return to the starting position and repeat with your right leg. Repeat 10—15 times on each leg alternately.
Complication
As you lower your leg, hold it for a moment and perform 2-3 pulsating downward movements with your leg, trying to lower it. Perform on both legs.
An easier option
Place the pelvis at a distance of 20-40 cm from the wall, do not press the pelvis against the wall, and perform by the original version.
5. Four
Execution technique
Lie on your back, press your pelvis against the wall, and rest your feet against the wall, bending your knees at an angle of 100-120 degrees. Place the outside of your left ankle on your right front thigh (slightly above the knee) and lift your pelvis. Raise and lower your pelvis, pushing your left knee toward the wall with internal efforts. Perform 20 pelvic lifts on each side and the last lift on each side, hold and hold this position for 5-10 counts.
Complication
Place your hand on your left thigh and, pressing lightly on it, lift and lower your pelvis without lowering it to the mat. Repeat on both legs.
An easier option
Take the starting position and perform smooth movements with your left knee towards the wall, opening your pelvis and not lowering it to the floor. Perform 20 knee movements. Then lower your pelvis and repeat on the other leg.
