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Zylophin RX Then change the reverse exercise. Bridge hips One of the most effective exercises can be called a hip bridge. It is performed quite simply. Sit on the fitness mat face up. Put your hands along the body. Bend your legs slightly at the knees. As you exhale, raise your hip joint to the highest possible height. Keep your shoulder blades and feet from the surface. Help your hands maintain the balance of the body. Gradually, physical activity can be complicated: while raising the pelvis, you can simultaneously straighten the leg or use one arm instead of two as a support. Make 3-4 sets of 10 repetitions. Side bar A simple but very high-intensity exercise to achieve great results. Take an emphasis lying, then turn to the side - so that one foot is located on the second, supporting. Lift the housing using an outstretched arm as a support. Place your free hand at the waist. Pull the body in a straight line without bending in the belt, hold out in static from. Slowly increase the time spent in a static position. Exercise develops oblique and rectus abdominis muscles, as well as the broadest, rhomboid and round muscles of the back. Fitball over-extension Hyperextension helps to pump up the muscles of the back. At home, this is one of the most affordable and effective exercises. Lie belly on the ball, put your socks on the floor, get your hands behind the back of your head. Gently lower the body casing as you exhale, while inhaling, straighten the spine and lift the torso back.