Pumping: a workout for which you don’t even have to get up

Pumping: a workout for which you don’t even have to get up

Any activity is better than no activity. If you have no energy at all, try this little exercise. And you will definitely feel much more energized.

How to do the workout

Set a timer and do each movement for 30 seconds:

  1. Glute bridge and twist press
  2. Side plank with swing on the right arm
  3. Side plank with swing on the left arm
  4. Stomach pull
  5. Circle legs lying on the back
  6. Child’s pose

If strength appeared in the process and you feel better, do two more circles.

How to do exercises

Glute bridge and twist press

Bend your knees and move your feet together. Bend your arms at the elbows and keep your forearms perpendicular to the floor. Tear the pelvis off the floor, squeezing the hips so that the body lies in one line from the knees to the shoulder blades. Sit on the floor, tighten your abs and sit up.

Place your left hand on your feet and twist your torso to the right so your chest faces the wall to your right. Look over your right shoulder. Stretch for a couple of seconds and then return your body to a straight position and lie back on the floor.

Repeat first, but now at the top point, turn left.

Side plank with swing

Lie on your left side, put your left hand on your forearm, bend your right hand next to your shoulder. Lean on your forearms and feet, lift your hips and torso off the floor, switch to a side plank.

Straighten your right arm and reach the wall behind your head. Return to the starting position and repeat. Do 30 seconds on each side.

Traction on the stomach

Lie on your stomach, straighten and bring your legs together. Extend your arms forward and slightly apart so that the body resembles the letter “Y”. Tighten your legs and hips, tear your shoulders and chest off the floor, try to rise.

Bend your elbows and pull them towards you. At the same time, try to raise your chest even higher. Do not relax your legs. Bring your hands to the letter “Y” and lower your chest to the floor. Repeat first.

Circle legs lying on the back

Circle legs lying on the back

Lie on your back, arms outstretched and palms facing down, straightening and joining your legs. Lift your feet off the ground, bend your knees and bring them as close to your right shoulder as possible.

Return to the starting position and repeat for the other side. Keep your heels on the ground until the end of the interval. Keep your abs tight and try not to lift your back off the ground while your legs are straight.

Child pose

Sit on your knees, connect your big toes, slightly spread your hips to the sides, and lower yourself onto them with your stomach. Stretch your arms forward, lower your forehead to the mat, and relax.