You will need
  • gymnastic Mat;
  • - medicine balls.
Take a plank position on a slippery surface, such as on the floor. Take the emphasis lying on his outstretched hands. The palm located right under the shoulder joints, back straight, the whole body stretched in one line with your feet. Pull your left knee to the stomach, gliding them across the floor. Press strain while driving. Return to starting position. Perform the sliding step with the right foot. Do 10 steps each leg. So the glide was better, wear socks.
Lie down on a gym Mat face up. Bend your knees, feet put on the floor, arms out at a right angle to the body and place the palms down on the floor. Plunging belly, pull your knees to your chest. Hold for two seconds. Then straighten your legs and lift straight up. Again hold for two seconds. Then lower them under 45 degree angle and hold this position for four seconds. Return to starting position. Do 12 reps.
Lie down on a gym Mat face up. Tighten your abs and slightly lift your straightened left leg. Pull on a sock for yourself. Left hand behind head, elbow raised, his right extended along the body on weight. Raise your right leg as high as possible, also pull the toes toward you. Now lift the body and drag your left elbow to your right knee. Return to starting position. Perform 12 reps on each side.
Lie down on a gym Mat face up. Hold under the knee medicine balls weighing 2.5 kg. arms perpendicular to the body and put on the floor palms down. Raise your leg to thigh formed a right angle with the torso. Tighten your abs and slowly lower legs. Do not strain your feet. Again elevate your feet and rotate hips to the right. The shoulders should not come off the floor. Return the thighs to a vertical position and lower heels to the floor. Again elevate your feet and turn hips to the left. Return to the upright position, and then in the original. This is one repetition. Do 10 repetitions.