This set of exercises by the ballerina and coach Mary Helen Bowers will load on the arms and legs, strengthen the abs and improve your posture.You do not need anything but a rug and a desire to make my body perfect.

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Mary Helen Bowers
Choreographer, Coach. He worked with such stars like Liv Tyler and Maggie Gyllenhaal. “Black Swan” Natalie Portman was preparing to perform the lead role in a feature film.

Exercise number 1

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Follow ups of the body very smoothly, without jerks. Do not climb too high and do not go completely to the floor. Abdominal muscles must constantly be on their toes. Hand operated in parallel with the body. Do not try to pull yourself up with the help of the neck. If you feel that you seriously do not go down too low.

Perform four sets of eight repetitions.

Exercise number 2

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Pull forward and hands do springy motion. The amplitude should be small. Press constantly tense.

Perform four sets of eight repetitions.

Exercise number 3

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Starting position – legs bent at the knees, the feet rest on the floor, the body is raised above the floor. During the first side twists lift body, then lower down and simultaneously turn to the side. Return to starting position and do the same with the rotation in the opposite direction. The press is in constant tension. Keep your hands in front of him. Do not pull the neck during ascents.

Perform four sets of eight repetitions.

Exercise number 4

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Sitting on the floor, tilt the body slightly back and place your hands on the floor. Leg lift, tighten your abs and begin to turn invisible pedal alternately pulling his knees to his chest. When one knee pulled up to his chest, the other leg is straightened and lowered down, but does not touch the floor. The lower falls one foot and knee closer second legs pulled up to his chest, the greater the load.

Perform four sets of eight repetitions.

You can try a more complicated option – without relying on hand.

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Lie on your back. Legs bent at the knees and rest on the floor socks feet at a distance from the buttocks. Hands are extended along the body. Belly retracted. Lift your pelvis off the floor as high as possible and straighten the right leg. Then again, bend it and lower the pelvis down.

Perform four sets of eight reps on one leg and move on to the next exercise.

Exercise number 5

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Lift your pelvis off the floor with the straightened leg and start to bounce in this position (four sets of eight repetitions).

Then do the exercise number 5 on the other foot and finished springs.

Exercise number 6

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Sit on a mat with your feet together. Slightly tilt the body back and place your hands on the floor, palms forward, expand. Lift the hips off the floor, pull your stomach and start to bounce your hands, slightly bending them, as if to make a partial return pushups triceps.

Perform four sets of eight repetitions.

Exercise number 7

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Then turn the palms to the sides and back pruzhinte hands. Perform four sets of eight repetitions.

Exercise number 8

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Without changing position, turn the palms away from you again, do four sets of eight springs each.

Exercise number 9

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Between exercises you can give yourself just 10 seconds of rest, and a little stretch.

bracing

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Total training

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