1. Prone Bridge
Lie down on your stomach And Get up on your toes and elbows.Trunk and legs and elbows and head should be in line
These exercises strengthen the muscles of the lower and upper body and pelvis is focused
2. Lateral Bridge
On the flank of the right elbow bend And get over it And it looks like the back of your left hand.
This workout focuses on strengthening the abdominal muscles, oblique and lateral.
3.Supine Bridge
Lie on your back on the ground And bend your knees to 90 degrees.Put your feet on the ground.Now lift the pelvis and lower back.Moving to the rest of the body except the head and shoulders and feet should be raised.
It focuses on strengthening the muscles Srytny which in turn can cause pelvic control.
4. Pelvic Thrusts
Lie on your back and Put your hands on the floor next to the body and Hands placed on the ground floor.Paste it into your legs and hips bent 90 degrees.With the help of a hand lever to lift the buttocks and waist.
5. Russian Twists
To be seated So that the knees and hips are bent 90 degrees.Then a soft, light weight and safe in the hands while lifting your elbow bent 90 degrees to the left and then turn right.
Note the hands should go up and down, but they should move aside.
6. Good Mornings
Stand with feet shoulder width so that the knee is flexed to about 20 degrees and not more.Light weight on your shoulders and arms get a good.With hip flexion while the knee angle is 20 degrees lower weight gain. Like the bow.
Note that this move will not only move the shoulders and hips, not the knees or other body.
7. Dumbell Lunges with Crossover
Open your legs and turn around to the right.Back left foot is placed on the toe.took a ball down the right hand side and top of the head, give you a leg up, then down again, this time to the left and top of your head.
Switch legs and repeat the exercise with your
Lie down on your stomach And Get up on your toes and elbows.Trunk and legs and elbows and head should be in line
These exercises strengthen the muscles of the lower and upper body and pelvis is focused
2. Lateral Bridge
On the flank of the right elbow bend And get over it And it looks like the back of your left hand.
This workout focuses on strengthening the abdominal muscles, oblique and lateral.
3.Supine Bridge
Lie on your back on the ground And bend your knees to 90 degrees.Put your feet on the ground.Now lift the pelvis and lower back.Moving to the rest of the body except the head and shoulders and feet should be raised.
It focuses on strengthening the muscles Srytny which in turn can cause pelvic control.
4. Pelvic Thrusts
Lie on your back and Put your hands on the floor next to the body and Hands placed on the ground floor.Paste it into your legs and hips bent 90 degrees.With the help of a hand lever to lift the buttocks and waist.
5. Russian Twists
To be seated So that the knees and hips are bent 90 degrees.Then a soft, light weight and safe in the hands while lifting your elbow bent 90 degrees to the left and then turn right.
Note the hands should go up and down, but they should move aside.
6. Good Mornings
Stand with feet shoulder width so that the knee is flexed to about 20 degrees and not more.Light weight on your shoulders and arms get a good.With hip flexion while the knee angle is 20 degrees lower weight gain. Like the bow.
Note that this move will not only move the shoulders and hips, not the knees or other body.
7. Dumbell Lunges with Crossover
Open your legs and turn around to the right.Back left foot is placed on the toe.took a ball down the right hand side and top of the head, give you a leg up, then down again, this time to the left and top of your head.
Switch legs and repeat the exercise with your
