Let your body be tight when you put on your favorite new bikini

Summer is already here, and you strep how you look once you put on a swimsuit and disrobe hands and feet? Of course, in a short time you cannot expect miracles, but for only 25 minutes of exercise, you can certainly strengthen the body parts that need to be reinforced. 's best to concentrate on the three parts of the body - chest, abs and glutes. Ordinary "plank" exercise Plank exercises are a great way of securing not only the stomach area, but also the entire spine.

Specifically, in these exercises stabilize themselves in a position that you have to maintain, and the only way to and remain in this position as long as possible is tightening the abdominal and back muscles. Therefore, place yourself in the position to operate push-ups, but instead to rely on palms lean on the forearm. Back, buttocks and legs you must be level. Pay particular attention to the backside that you should not be too high in the air or hanging down.   Begin with your in that position some 30 seconds, and eventually endurance of two to three minutes. Repeat endurance between three and five times.

Plank with leg movements

Put yourself in the starting position for push-ups. Raise your right leg, bend at the knee and elbow start abut side. Until you reach the height of the side, the back leg to the starting position. Repeat with the other leg. The rest of your body is stationary or in plank position. Repeat this movement 20 to 30 times with each leg in three series. This is a difficult exercise that will require you to focus and strong abdominal and back muscles.

Push

Set the starting position. The whole body must be level, just like in the plank position, but this time on the floor relying palms. Your hands should be in a vertical position relative to the shoulder. Slowly the weight of the body begins to descend on the arms and chest while almost touching the floor, again raise the starting position. The key to this is that your body is in a fixed position, and the whole body up and down to move the hands. If you are a real push-ups are too difficult, try, that your knees on the floor and lower legs crossed and in the air.
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