3 exercises for strength in torso

1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.

2. Plank
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.

3. Cobra
 Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.

 

Intense activity for 15 minutes

Perhaps many people would regard with skepticism the short workout. For them real load requires a minimum of an hour in the gym. The next item are supporters of intensive training with a short duration. According to them, only 15 minutes high pressure can do wonders for your figure.

According to a recent survey it is brief and intense exercise significantly increase metabolism and improve bone density. Another study in 2011 even found that daily 15-minute workout can add about three extra years to your life! In other words - the little daily effort brings great benefits.

Ben Greenfield, an expert in fitness and triathlon explains 15-minute workout as follows: "It is" isometric "exercise, which means that you get to keep your body in each of the specific position for a certain period seconds. Then repeat the cycle of exercises three times. "

Sequence of exercises:

- First plank exercise - 45-60 seconds;

- The second exercise is the side plank, 20-30 seconds on each side;

- Third-squat exercise is 45-60 seconds;

- Fourth pushup exercise with dumbbells without bending at the elbows - 45-60 seconds;

- Fifth exercise - attacks knee on the floor - 20-30 seconds per side;

Many people are starting to care more and more of the quick and efficient workouts. They are easy to practice, as it does not require a lot of time and can even be made at home. At first glance, 15-minute workout may seem easy, but do not be fooled, it is not. After a certain period of time and perseverance you will feel that you are becoming stronger.

- Sixth exercise - jumping high knee lifted - 20 seconds;

- Rest - 10 seconds;

 - Seventh exercise - jumping - 20 seconds;

 

- Rest - 10 seconds;

* Repeat the series of exercises four times!

- Break time - one minute;

- Push anvils - 20 seconds;

- Rest - 10 seconds;

- Squats - 20 seconds;

- Rest - 10 seconds;

* Repeat the series of exercises four times!

Flat stomach = Mission Possible

As you know, the abdominal area is one of the most difficult to maintain, so for women and
men. For this reason, you should work harder to get a flat stomach, which gladly show.


Here's the "recipe" for a great belly, which consists of five exercises:


1. The first exercise is called "plank." All you have to do is to lie sideways on the floor, leaning with one arm bent at the elbow. Legs are over one another, and the body remains static. Hold for 30 seconds and then relax. Having mastered this exercise, you will see that your abdominal muscles become stronger and more durable.

2. The second exercise is a continuation of the first - side plank. To execute it, you take your similar position away, but put your weight on your palm and gently crossed legs. Once you have taken this position, you must lift your back leg to your chest and return it to its original position. Repeat several times on each side.
 

3. The third exercise can not be done at home, and if you do not have bench and ball. All you have to do is to lie down on the bench with your legs up so that tense up your abdominal muscles. You have to lean forward about 50 degrees above the bench. Stretch your arms forward and pick up a ball. From this position rotate your body left and right, as do a number of reps on each side. For greater load can increase reps or weight.

4. The fourth exercise also requires additional items. Place the rack of free weights in the corner of the room. Hold one end of the the bar with both hands and feet slightly apart. Describe the arc with your hands, squat with your body left and right. Exercise can become more difficult if you add weights on top of the bar.

5. The fifth exercise requires a large fitness ball. Stand in position for push-ups, and put both feet on the ball. Try to balance your body and the ball. Once you do this, back up the leg and place it on the floor and then back on the ball. Perform the same with the other leg. Start with 20 repetitions.