Life coach and neuro-linguistic programming, Mayra Cardi likes to share with her followers easy exercises to do at home to keep your body active.
This routine is based on an unusual technique to increase the intensity of the exercises. She uses pieces of fabric or socks to slide on the floor. Mayra shows on her Youtube channel how to burn calories, define the abs and glutes using this method.
Slider exercises for abs and buttocks
This workout routine is focused on strengthening the abdominal muscles and butt. It is recommended for both men and women.
You only need one thing: a pair of thick socks (preferably old ones), or an old cloth. The item will make your feet slide on the floor and allow you to perform the movement correctly.
Warning: Before starting any type of physical activity, it is important to see a doctor.
Plank sliders
In the plank position, with your hands firmly on the ground, slightly wider than your shoulder line, bring your knees towards your chest, letting your feet slide under your body and stretch in front of you.
For a less intense variation, move your feet only to your shoulder line and return to the starting position.
Recommended: 15 reps.
Mountain climber
This one burns calories and strengthens the abs at the same time. The movements mean to simulate a climb, but on the floor.
Mayra explains than the intensity varies according to the speed. In the plank position, bring your knees, one at a time, towards your chest, alternating the legs in a constant rhythm.
Recommended: 15 reps.
Abdominal plank
With your elbows on the floor, push your hips up until your spine is straight. Do not push your buttocks up and relax the neck.
Recommended: hold the position for 20 to 60 seconds.
Side knee tuck
In the high plank position, but with your arms slightly apart, flex both knees towards the side of your body. Go back to the starting position and repeat on the other side
Recommended: 15 reps.
Rest:
30 to 60 seconds.
Plank jacks
In the plank position, with your elbows on the floor and keeping the abs contracted. Slide your legs open as wide as you can and return to the starting position, closing your legs.
Recommended: 15 reps.
Side plank
Lie on your side, your elbow directly under your shoulder. Lift your hips and keep your arm extended.
Recommended: hold the position for 30 to 60 seconds, each side.
Hip elevation
Lying on your back, knees bent and feet flat on the floor, lift your lips until you're on your toes. Extend your legs, sliding on your toes and go back to the starting position. Keep your shoulders on the floor.
Recommended: 15 reps.
Legs and arms sliding push-ups
While doing a push-up, bring one leg towards the respective elbow. Slide the leg back while pushing up. Repeat the movement on the other side.
Make sure your elbows are facing out.
Recommended: 15 reps.
Side slider plank
Start in a high plank position, slide one of your legs, extended, to the side of your body, towards your arms. Return to the starting position, flex both legs at the same time, sliding them towards your chest.
Return to the starting position. Repeat the movement on the other side. Here, we have two movements: extended leg to the side + joined legs towards the chest.
Recommended: 15 reps.
Watch the full workout routine
Translated article original published on VIX Brazil, by Mariana Amorim.