This small complex will perfectly load the rectus and oblique abdominal muscles, as well as the hip flexors. It does not require any equipment — just a timer to keep track of work and rest intervals.

How to do a workout

The complex consists of the following movements:

Flip to the side without the help of hands.
"Bird‑dog" in the "bearish" bar.
Alternate bending of the legs.
U-turns in the side bar on the right hand.
U-turns in the side bar on the left hand.

Do the exercise for 45 seconds, rest for 15 and move on to the next one.

How to do exercises

Flip to the side without the help of hands

Lie on your back, straighten and connect your legs. Stretch your arms above your head. Lift your legs and shoulder blades off the floor, tighten your abs. Roll over onto your right side, then onto your stomach and back again. Fix the position for a second, and then return to your back in the same way. Keep rolling over, do not lower your legs and shoulders until the end of the interval.

Alternate bending of the legs

Lie on your back, lift your straight legs and shoulder blades off the floor. You can stretch your arms along your body or bend at the elbows and keep your hands close to your shoulders. This is the starting position.

Bend at the hip joints, bend your right leg and pull your knee up to your chest. Return to the starting position and repeat the same with your left foot. Then pull both knees up to your chest, return to the starting position and repeat the combination from the beginning. Do not lower your shoulder blades and feet to the floor until the end of the interval.

"Bird‑dog" in the "bearish" bar

Get on all fours, and then put your feet on the pads and lift your knees off the floor. Check that the legs are bent at the hip and knee joints at right angles.

At the same time, lift off the floor and extend your right arm and left leg. Lock the position for 1-2 seconds. Return to the starting position and raise your left arm and right leg. Continue alternating sides until the end of the interval.

U-turns in the side bar

Stand in the side bar on your right forearm. Bend your left leg at the knee and place your foot behind your body. Bring your right foot forward and touch the toe of your foot with your hand. Then return to the side bar and raise your left arm and leg so that the body resembles an asterisk. Repeat the combination from the beginning.

When you finish the interval, rest for the required 15 seconds and do the same in the bar on your left hand.

Write in the comments how you like the training.