This simple but highly effective exercise that you can practice at home, super quick training for women will give you a great workout in just minutes and is made up of 3 simple exercises that you can do at home without equipment.
SUPINE VACUUM POSTURE
- Begin this exercise lying on your back with your knees bent and your feet flat on the floor. Once in this position, he exhales all the air and hollows out his stomach.
- Pull your navel in toward your spine as far as you can. This will activate the transversus abdominis muscle.
- Hold this position for 15 seconds to start, then increase the length of the pose, up to 60 seconds.
HOLLOW BODY RETENTION
- Lie on your back with your arms extended above your head and your feet stretched out and together. Pressing your lower back to the ground, curl up slightly, lifting your legs and arms into the air.
- Your body should be in the shape of a banana.
- Hold the pose for the indicated amount of time.
- Make sure to keep the tension on your core at all times and try not to compensate with your lower back. You can go back in the exercise by lifting your legs and arms higher until you get the strength to lower them.
- Do the hollow body hold 3 times for 20-30 seconds each.
INVERTED CRUNCHES
- Begin this movement by lying down with your lower back flat on the floor.
- Keep your core tight and lift your feet toward your body, flexing your abs strongly.
- Slowly lower your legs, maintaining tension in your core before performing another repetition.
- Complete 3 sets of 10 to 15 repetitions.
