Good Lifestyle

You do not have to spend hundreds of dollars in expensive training or equipment to have an incredible body. All you need to do is the knowledge of how to use your own body resistance (as well as some incredible movements in the abdominals). If you do all these movements, you will surely feel you burn and you will begin to see chiseled results shortly after.

Bicycle Crunch.
Place your hands behind the head in the standard crunch position, to support your neck, and raise your legs in the table position, touching each elbow to the opposite knee and have in your side abdominals, have sets 10 on several occasions .

Boards
With the shoulders on the wrists and the spine in a neutral position, place in a lizard position up without folding your arms (but you do not lock it out). You can do this in many variations, such as single-leg planks or touching each hand to the opposite pectoral.


Pilates V.
This is exactly as you can hear - you are shrinking your body in a V position without rounding your back, and you need to maintain that "V" position for three seconds each time, which is a repetition. Look how long you can challenge yourself to do it better and better, and your core will be tightened in less than you think.

Windshield
Lying on your back with your hands either by your side or hidden under the pelvis, keep your legs as straight as possible without blocking them and lift them so that your heels point to the roof, raise your floor buttocks and feet towards the ceiling while Turn your hips to the left, the feet pointing to the right, then go down, raise and twist towards the opposite side. That is a repetition and we are already tired.


Pikes
Start in a plank position on the forearm with the feet separated to the width of the hip, then raise your hips up into the air as high as possible, squeezing your abdominals while you stop up, and then go back to your start position of plank The superior abdominals will say thank you!

Enrollment
This is a movement of pilates that is low impact and great for the back. Lying down, slowly raises the upper part of the body starting with the neck and shoulder blades and the middle spine. The slower you move, the most difficult the movement is. Work until you tremble!


Russian Toritions
This is one of the only movements that require equipment, but if you do not have a medicinal ball, you can always use a heavy can of beans or other heavy substitute. Sit with the upper part of the vertical body and the knees flexed. Holding the medicinal ball with both hands, twist towards one side and then the other, squeezing your obliques and keeping the balance.


Frog squats
Lying on your back, squeeze your heels and extend your knees to be pressed towards the ground. He crosses his arms over his chest or behind his head, squeezing the abdominals to raise his shoulders against the ground. Low slowly and repeat.

Superwoman
This works the body on your back, which is often forgotten in training. Lie on your stomach, with your legs stuck out right and you separate behind you, with the arms glued rights out as if you were trying to fly, squeezing your back all the time. Raise the upper part of the body and then fall. Do the same with your legs. Then, lift them together and repeat.


Scale mountains
This is a great way to integrate a little cardio into your game to harden the abdominals. Starting at the table position, aims a knee towards your chest, keeping your abdominals firmly, then placed back to the table position while you do the same with the opposite knee, using each leg to get the leverage of the other. Play with speed - alternate with slow and fast set.