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Physical Exercise and Bodybuilding

3 Excellent Exercises That Require Minimal Movement

1. Butterfly wings. This excellent exercise will help you sculpt your legs and buttocks, and will also strengthen your lower back muscles. During the performance, you will feel the "burning" in all these areas, which indicates that your body is getting fit.

How to perform the exercise: Lie on your back against the wall and bend both knees at 90 degrees. Lift your lower back off the floor and place your right leg bent over the wall. Place the left leg on the right foot and the hands on the abdomen as shown in the picture. Stay in position for 5-30 seconds, switch between legs and then return to normal standing. Perform the exercise 4-5 times a week.

2. Wind station. A wind station is an excellent exercise for strengthening the legs and thighs, as well as toning the abdomen. Repeat the exercise with the opposite leg only one more time and you will soon feel its wonderful effect.

How to perform the exercise: Lie on your back against the wall and place your palms on your upper abdomen. Lean your buttocks against the wall so you can stabilize yourself, and lift your right leg vertically while keeping your left leg as low as possible. Stay in this position for 5-30 seconds, return with the left leg and finish the exercise. Perform the exercise 4-5 times a week.

3. Prayer pose. This exercise will allow you to strengthen your chest muscles by using resistance that creates your body weight, without the need for weights or any other tool. How to perform the exercise: Press your palms together as shown in the picture. Press your palms against each other as hard as you can without moving your shoulders. Stay in position for 10 seconds and complete the exercise.

Content created and supplied by: Bobs (via Opera News )

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