Universal load: short workout by Ani Lorak for every day

Almost every girl strives to lose a couple of extra pounds before the summer. On the eve of the swimming season, singer Ani Lorak shared her workout. In her 42 years she can boast a slim and trim figure – the artist can only envy. Or try her complex of exercises on yourself.

Warm-up

Starting position: standing, feet shoulder-width apart, hands at your waist.

Start by rotating your head clockwise and counterclockwise. Then place your hands on your shoulders and rotate your elbows clockwise and counterclockwise. Switch to body rotations: bend your arms at the elbows in front of you. Make two sharp jerks to one side, then to the other. After warming up, you can move on to the exercises.

Exercise “mill”

Starting position: standing, legs slightly wider than shoulder width, arms raised and extended at shoulder level.

Muscle groups: oblique and rectus abdominis muscles, lower abs, buttocks and posterior thigh muscles.

Bend your torso forward until it is parallel to the floor. Keep your arms straight and rotate the body by tensing the abs. At each turn try to touch the toes of your left hand to your right foot and vice versa.

Plank

Starting position: lying down, arms at elbows bent at right angles, palms shoulder-width apart.

Muscle groups: biceps, back and abs.

Dynamic plank with lowering straight arms on elbows
Stand in a straight arm plank and take turns raising your arms to shoulder height.

Dynamic straight arm plank with a twist
Return to the bar on straight arms and establish a straight line of the entire body. Transfer your weight to your right palm and simultaneously rotate your body to the left while raising your left arm up. Repeat the same in the other direction.

Dynamic plank with simultaneous raising of the leg and the opposite arm
Stand in a straight arm plank and simultaneously extend your right leg and left arm. Then the left leg and right arm.

Child’s pose (balasana)

Starting position: sitting on the floor or mat.

Muscle groups: stretching the muscles extending the spine, the large gluteal muscle, the pear-shaped muscle and other hip rotator muscles, the posterior thigh muscle group, the middle and small gluteal muscles, the tibialis anterior muscle.

Kneel on your knees, feet and knees together, big toes touching. Lower your pelvis onto your heels and relax. As you exhale, bend forward and try to touch the floor with your forehead. Extend your arms in front of you.

Exercise for abs

Starting position: lying on your back, legs straightened, hands behind your head.

Muscle groups: abs.

Keep your legs straight and in this position raise them at right angles to the floor. Smoothly return to the starting position, feel the tension of the abdominal muscles. If you want to complicate the exercise, do not lower your feet to the floor, but keep them a few centimeters above the surface.

Push-ups

Starting position: lying down.

Muscle groups: large pectoral muscles, triceps, deltoids, elbow and shoulder girdle.

Bend your arms at the elbows and lower your body to parallel with the floor, then slowly extend your elbows and return to the starting position.

How to correctly perform the exercises, you can see in the video.

Yoga pose (Sukhasana)

Starting position: sitting with crossed legs, shins intertwined (left foot under the right knee, right foot under the left knee).

Complete the workout in yoga pose. Recover your breath and thank yourself for the work you have done.