Exercises for Trunk
All These Exercises Will
Change Your Body Shape!
1.I.P.: Stand with feet together:
1. lift and arch arms forward - up above the head and
move stretched left leg backward ( extending neck and trunk )
2. swing stretched left leg forward ( above horizontal
level ), lowering the arms beneath thighs
3. same movement as in #1
4. return
5 - 8 repeat movement with other leg
( 4 x 8 )
2.I.P.: On the knees with palms on the
floor:
1. lift left leg backward - up
2. return to i.p.
4 - 8 repeat whole exercise in 8 times
Repeat with right leg
( 2 x 8 )
3. I.P. Stand with feet together:
1. lunge halfway to the left, lifting arms on the sides
2. lean forward, placing hands and chest on the knees
3. stretch back and return to # 1
4. return to initial position
Repeat exercise by lunging on the other side
( 4 x 4 )
4. I.P.: Lying flat on the back, with arms
stretched high up:
1. bend legs and touch the chest with knees ( arms hold
legs under knees )
2. return to i.p.
3. lift stretch left leg from the floor and put it cross
with right leg
4. return to i.p.
5 - 8 repeat same movement with right leg
( 2 x 8 )
5. I.P.: Stand with legs apart:
1 - 2 - 3 twist and arch trunk to the left, lifting arms
in the same directions, with arch
4. return to i.p.
5 - 8 repeat the same movement in opposite side
( 2 x 8 )
6. I.P.: Stand with legs apart and hand
on hips:
1 - 2 bend trunk to the left, with arch
3 - 4 bend trunk to the right, with arch
Repeat whole exercise in 8 times
( 2 x 8 )
7. I.P.: Stand with legs apart and arms
stretched above the head:
1 - 2 stretch and arch back with lifted arms
3 - 4 lean forward, with arch, touching the floor with
palms
( 2 x 8 )
8. I.P.: Stand with legs apart:
1 - 2 bend trunk to the left, lifting right arm on the
side above the head, while bending and arching other arm behind the
back, with eyes fixing lifted arm
3 - 4 repeat exercise in opposite direction, reversing
arm movement
( 2 x 8 )
9. I.P.: Stand with legs wide apart:
1. twist and bend trunk to left leg, arching it
2. lean forward, with fingertips touching the floor
3. twist and bend trunk to the right leg
4. return to i.p.
( 4 x 4 )
10. I.P.: Lean forward to horizontal level
with hands on hips:
1 - 4 amply rotate trunk to the left
5 - 8 repeat movement in opposite directions
( 4 x 8 )
11. I.P.: Sit with legs wide apart:
1 - 2 trunk arching, lean forward with fingertips touching
the floor
3. bend trunk forward
4. return to i.p.
( 2 x 8 )
12. I.P.: Lying face down with arms stretched
on the sides:
1. stretch by lifting legs and arms and supporting body
- weight abdominally
2. return to i.p.
The exercise is performed with a slow rhythm.
( 4 x 4 )
13. I.P.: Sitting with knee support and
arms stretched forward:
1. move body -weight on the left thigh lowering stretched
arms halfway - down to the right ( over the right thigh )
2. return to i.p.
3. repeat movement on the other side
( 2 x 8 )
14. I.P.: Stand with legs apart and hand
on hips:
1 - 2 twist trunk ( with arches ) to the left, turning
head in the same direction / return to i.p.
3 - 4 same movement to the right side
5 - 6 bend trunk ( with arches ) to the left, with the
right hand on top of the head / return to i.p.
7 - 8 same movement to the right side
( 4 x 8 )
15. I.P.: Stand with legs apart, hand stretch
up:
1 - 2 bending trunk to the right side with arches, left
arm up and right arm bend forward- down
3 - 4 repeat same movement to the left side, changing
arms movement
( 4 x 4 )
16. I.P.: On the knees, with palms on the
floor ( in front ):
1. lean head forward and bend and pulling right knee to
the chest
2. swing stretched right leg backward, lifting head
3 - 8 same movement # 1 - 2
Repeat whole exercise with left leg
( 2 x 8 )
17. I.P.: On the knees with hand support:
1 - 2 lift head forward - up, extending neck and trunk
3 - 4 flex trunk, chin in the chest and rounding back
( 4 x 4 )
18. Exercise for buttocks:
I.P.: Backing lying with hands support on the floor:
1. lifting buttocks forward - up ( back in extension )
2. return to i.p.
( 8 x 2 )
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