Do you want to engage in fitness, but you can not go to the gym

Do you want to engage in fitness, but you can not go to the gym and do not have the necessary equipment at home? We present a set of exercises that will help you acquire and maintain a perfect shape without special equipment.

To perform these exercises, you will need only two props: the first - two square meters of net floor, second - you. Repeat each exercise for 2-3 sets of 8-12 times. Take a break between sets at 30-60 seconds.

The first exercise.

Lie on your left side and lean on his elbow. Lift the hips, as shown in the photo. Your body should form a straight line. Lift the right foot, and then lower it. Perform 8-12 times, then do all the same for the left foot.

The second exercise.

Stand with your feet together. Bend your right knee 90 degrees and relies only on the left foot. Crouching, touch the fingertips of the right hand outside of the left foot. Keep your back straight. After 8-12 repetitions do the same exercise for the right leg.

The third exercise.

Starting position: as in push-ups - hands slightly wider than shoulder width, back straight. Begin to lower torso, but halfway pause for one second, and then continue to fall. Stay a few inches from the floor. Hold bit in this position, and then straighten the arm. Halfway again make the delay for one second. Return to starting position. Too complicated - lean on the floor knees.

The fourth exercise.

Starting position: as in push-ups - hands slightly wider than shoulder width, back straight. Pull in a line right arm and left leg. Lower them. Then lift your left arm and right leg. Continue alternately lift arm and a leg for 8-12 times.

The fifth exercise.

Lie on your back. Bend your knees and lift your thighs perpendicular to the floor formed (as pictured). Lean hands on the floor and lower your legs to the left. Hold this position, retaining as much as possible the right shoulder pressed against the floor. Then return to the starting position. Then lower the right leg.Alternate tilts until follow from 8 to 12 repetitions on each side.

The sixth exercise.

Lie on your back, knees bent, feet on the floor, arms bent at the elbows at 90 degrees. Connect the shoulder blades together and leaning on your elbows, lift your head and body a few centimeters from the floor. Return to starting position and repeat 8-12 times.