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P A R T 3
Exercises on the Ground

We continue our series of exercises at home. The exercises we will do now will be on the floor.
Our floor should neither be too soft nor too hard. It would be great if you have a mat. I use a towel to
support my head and neck. Now I'm lying on my back for the exercise I'm going to do. Our movement will
develop my opposite arm, opposite leg, abs. My leg and front calf group will develop. I lifted my arms up
to shoulder height. I lift my feet one by one in table position. With my right arm, I stabilize my left leg,
while inhaling I move it away, as I exhale, I bring it closer. Inhale, … .. exhale. I will do both to increase the
level.
I inhale and exhale so coordination improves. Opposite arm opposite leg. Inhale and exhale.
To reduce the level completely, I put both of them on the floor and fixed again. I just moved the opposite
arm and opposite leg away from the floor and brought it closer. I zoomed in and zoomed out.
I'm on my second move. Bridge, arms extended by legs, feet firmly pressed, my neck open. I inhale, as I
exhale, I bring the hollow of my waist closer to the floor and lift my hips towards the ceiling. I'm not going
to open the rib cage here; I'm keeping it down. As I exhale, I lower it down. I inhaled below, as I exhaled, I
pressed my lower back to the floor and lifted it up. I lower it as I exhale. The number of repetitions can be
adjusted according to the development of the person.
I'm moving on to another exercise.
I stretched my legs and they are in an overlapping position. I lay on the floor. I put my arm on the floor, my
shoulder is relaxed, I stabilize both feet. I lift it up at the moment of inhalation, and lower it to the ground
at the moment of exhalation. Inhale I lift and exhale.
Can wait here. I can do "pumps". I can edit the number of repetitions as I want.
Yes, I’m lying on my face, I'll work my back. I stretched my legs, closed the gap in my waist. My gaze is on
the floor, breathing heavily, but I don't lift my elbows. As I exhaled, I lowered my chest to the ground. I get
up with an inhale and descend with an exhale.

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