The presented exercises will use just 15 minutes of your day. According to the fitness expert Lara Hudson, the body-weight exercises could be good enough to help you build the muscles mass just as the traditional moves. The good thing is that you do not even need the dumbbells. Only the weight of your own body. You can start now and do the workouts at least twice a week in order to get much stronger and shaped figure.
Front Plank Low Twist
Start the exercise in a forearm plank position. Your shoulders should be over your elbows, hands clasped together. Then rotate the pelvis to the right while you are rolling on the edge of your right foot. Inhale during the process. Return to your starting position, exhale, and then roll to the left side. This movementshould be repeated 4 times.
You need to step forward with the right foot. While your left knee touches the ground, exhale and bend both knees. Rotate your spine to the right side. Press your back and inhale while returning to your starting position. You should repeat this 4 times on each side.
Reclining Leg Circles
You are sitting on the ground and you need to lean back onto the forearms. Both legs are pressed together. You need to inhale and tilt them 45-degrees to the right. Extend them quickly toward the ceiling. Circle with them forward and left. Exhale, Get back in the starting position. After you will finish the exercise, change the side. Repeat this 4 times.
You are lying facedown, your hands behind your head, the fingertips touching. The chin istucked in and your forehead lays on the ground. Bend your knees slowly and touch the sides of your feet while your legs are just a little apart. Lift up your thighs and elbows higher as you can and inhale. Then, exhale and back to your starting position. Repeat this exercise 4 times.
Side Plank Mermaid
Start the exercise in the forearm plank position. The shoulders need to be over your elbows, hands clasped together. Slowly roll to the left, drawing yourself on the edge of the left foot. Lift up the right arm and exhale while you are lowering your left hip to the ground and the right arm by your side. Press your right side up. Inhale and lift your right arm overhead. Repeat this 4 times.
Reverse Tabletop with Knee Pull
Get a position as a reverse tabletop. The shoulders are directly over the wrists and the knees are over the ankles. Exhale and lift up your left knee toward the chests. As you inhale slowly bring the left leg down and tap the foot on the ground. Repeat this 4 times. Next, push your left hip for 8 times while you are holding your left leg up. Repeat the exercise on the other side.