It's easy to make your body shape is beautiful and harmonious, and show your muscles in record time and in ways that easy and simple and using less potential as we mentioned before in your home or office.
There are some exercises that you can do in your own home at any time and using a regular couch that exist in your home, as shown in the video, just extended your body on the ground and tried to hold the bottom of the couch with both hands and be prepared to perform the following exercises ..
1. Lift the whole body to become in an upright position and then lift feet off the ground with your knees bent, and then move your feet toward the head and then push it to the top and repeat this exercise 10 to 15 several (This training works to strengthen the muscles of the lower abdomen with the strengthening of some muscles back and thighs).
2. The second exercise in the same position with knees bent slightly then lift your feet off the ground at an angle of 45 degrees and then start to raise the feet together to slightly higher and then return to the starting position again, and that has not been able to control your feet, you can perform this exercise, a way to ride They do move your feet at an angle of 45 degrees like you are riding a bicycle, but the sleeping situation (and this exercise also benefit the lower abdominal muscles, even if you use the second method also will benefit the buttock muscles and it is very easy and simple training).
3. The third exercise install your foot forward and at an angle of 45 degrees to about 10 to 15 seconds (and this training increases tighten your abdominal muscles and gives them the strength and durability of the highest).
4. The last training to try to sit on the couch position inverted (see video) and then try to go out the back off the couch and start lifting the head with the body to the top of the direction of the foot from 5 to 10 times according to your ability and go down slowly to the starting position again and repeat (this training benefit muscles Supreme ton and strengthens).
1. Lift the whole body to become in an upright position and then lift feet off the ground with your knees bent, and then move your feet toward the head and then push it to the top and repeat this exercise 10 to 15 several (This training works to strengthen the muscles of the lower abdomen with the strengthening of some muscles back and thighs).
2. The second exercise in the same position with knees bent slightly then lift your feet off the ground at an angle of 45 degrees and then start to raise the feet together to slightly higher and then return to the starting position again, and that has not been able to control your feet, you can perform this exercise, a way to ride They do move your feet at an angle of 45 degrees like you are riding a bicycle, but the sleeping situation (and this exercise also benefit the lower abdominal muscles, even if you use the second method also will benefit the buttock muscles and it is very easy and simple training).
3. The third exercise install your foot forward and at an angle of 45 degrees to about 10 to 15 seconds (and this training increases tighten your abdominal muscles and gives them the strength and durability of the highest).
4. The last training to try to sit on the couch position inverted (see video) and then try to go out the back off the couch and start lifting the head with the body to the top of the direction of the foot from 5 to 10 times according to your ability and go down slowly to the starting position again and repeat (this training benefit muscles Supreme ton and strengthens).
