TOWEL GYMNASTICS

Many people complain, that they don’t have time to go to the gym or that they don’t have training facilities at home. Well, you know that you can make exercises with lots of thing if you want to. We offer you a few exercises so that you can keep your muscles fit and not put on excessive “winter” weight. What you need is only a towel, a training rag or a carpet, a sports suit and pleasant music. Make a work-up of the muscles: running in one place, a running path or bike, a dynamic dance, rope jumping, etc. If you want, go to the stairs and with a faster pace go up and down for 6 or 8 minutes.

1. Exercise for the abdominal muscles

Lie on your back on a towel, bend the knees and hold the two upper ends of the towel. Together with it lift the head and the shoulders. Hold like that 20 seconds. Repeat 12-15 times.

2. Exercise for the lower part of the abdomen.

Lie on your back, relax your hands next to the body and lift your legs vertically while holding a small towel between your ankles. Lift the pelvis without helping with legs. Repeat 15 times.

3. Exercise for the back

Lie on your belly, with your legs next to each other and perfectly stretched. The hands are stretched ahead and hold both ends of a rolled towel. Tighten up the pelvic muscles and lift your hands 10 cm from the floor without moving your neck. Hold like that for 10 seconds. Repeat 8 times.

4. Exercise for tightening up the hips

Lie on your belly. Cross your hands under the head. Hold tight between the ankles a folded towel and bend your knees. Slowly move your legs towards the pelvis. Return to the initial state without relaxing the feet to the floor. Repeat 10 times.

5. Exercise for the shoulders

Stand up with slightly opened legs. Hold both ends of a length-folded towel. Turn your head and breasts to the left while stretching your left hand and bending the right one in the elbow. Push with the right hand, while resisting the pressure with the left. Repeat with each hand 8 times.