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Many of us indulged in various treats over the holidays and it may have easily happened that your favorite pants started to feel tight and you don’t feel comfortable.
That’s why we have prepared this 10 day training plan for you, thanks to which you will quickly get rid of excess fat and feel good in your skin again.
This training is also suitable for beginners, so don’t be discouraged and get started.
All exercises start from the plank position, where you need to press your hands to the ground so that your palms are directly under your shoulders, your legs are stretched back, your body is supported on your toes and your back is in line with your head.
Your gaze is directed downwards.
This is the starting position you will use.
Between individual exercises always take 15 seconds of rest.
1. Mountain climber (mountain_climber)
From the plank position, bring the knee of one and then the other leg alternately toward the opposite hand, keeping the abdominal muscles engaged the whole time, arms extended and remember to breathe regularly.
Repeat for 45 minutes.
2. Lifting arms to the sides
From the plank position, alternately lift your arms to one and the other side. The arm is always extended, the movement is performed by pulling, not by swinging, breathe regularly.
Repeat for 45 seconds.
3. Hand to the tip of the foot
In this exercise, try to touch the opposite toe with one hand each time, alternating sides. Muscles are engaged, breathe regularly.
Repeat the exercise for 45 seconds.
4. Superman
In this exercise, always lift the opposite arm and leg. The arm and leg are extended, muscles are engaged, try to keep your balance and breathe regularly.
Repeat for 45 seconds.
5. Jump
From the starting position, jump to a position with your legs spread and then back again.
Again, all muscles are engaged and breathe regularly.
Repeat for 45 seconds.
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6. Dynamic Plank
In this case, not only do you hold the plank position, but you work with your hands so that you alternately rise up onto extended arms and then rest your elbows on the ground again.
Repeat at a steady tempo for 45 seconds.
7. Twist with raised arm
Support yourself on your elbows and slowly rotate your body to one side so that you stretch the arm as high up as possible. Alternate sides.
Repeat for 45 seconds.
8. Basic Plank
At the end, just hold the basic plank position for 60 seconds.
Support yourself on your elbows, keep your body in a straight line, muscles engaged and your gaze toward the ground.
Done. The training is finished and now you can do a short stretch.
