10 exercises that will test your fitness

10 exercises that will test your fitness

They look easy, but performing them won’t be so easy.

If you are sure that you are in great shape, we suggest that you test yourself with a few static exercises. Here you will definitely feel all the muscles you haven’t noticed before.

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It may look like a simple exercise: you are not moving at all. But it’s not easy to stay in a fixed position.

Here are 10 static exercises. Try to stand in each position for at least 30 seconds.

Plank

Technique

• Stand in a lying down position.
• Freeze in this position.
• Keep your arms straight, keep your pelvis up, keep your back straight.

Boat

Technique

• Lie on your stomach.
• Extend your arms forward, keep your legs straight.
• Pull hands and feet off the floor. Bend in the back.
• Hold this position.

Corner

Technique

• Sit on the floor.
• Take your feet off the ground.
• Keep the weight on your legs and back.
• Freeze in this position.

Static lunge

Technique

• Stand straight, legs together, arms along the torso.
• Step forward with the left leg.
• Lower the pelvis to parallel with the floor. The right leg is not lowered to the knee, but remains on the weight.
• Fix in this position.

Static squat

Technique

• Spread your legs shoulder-width apart.
• Bend the knees and lower the pelvis to their level.
• Keep your hands in a lock at the chin.
• Freeze in the squat position.

Static in a push-up position

Technique

• We stand in a supine position.
• Bend the arms and lower the torso.
• Fix in this position.

Chair

Technique

• Lean back against the wall. Put your feet a little farther away from it.
• Bend the legs and lower the pelvis, as if trying to sit on a chair.
• Keep your hands at your chin.
• Freeze in this position.

Gluteal bridge

Technique

• Lie on your back. Bend your legs, resting your feet on the floor.
• Pull the pelvis off the floor and slightly bend in the back.
• The emphasis remains on the shoulders and feet. Arms rest along the torso.
• Hold in this position.

Reverse plank

Technique

• Lie on your back. Rest your elbows on the floor.
• Straighten your arms. The palms should be approximately under the shoulders. The body and legs form one straight line.
• The weight rests on the palms of the hands and feet.
• Fix in this position.

Slide

Technique

• Stand up straight, feet about shoulder width apart.
• Bend the torso and lower the hands to the floor in front of you. They are located at a considerable distance from the torso.
• Legs and arms are completely straight.
• Hold in this position.

The hardest such exercises are given if you perform them on repetition with breaks of 5-10 seconds. If you managed to perform all 10 in one set, congratulations! You are in great shape.