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Exercises while lying down

  1. Starting Position: Lie on your stomach on the balance disc, hands behind head; raise your chest and legs, extend your arms out to each side, spread and close your legs, maintain balance.

  2. Starting Position: Lie on your stomach on the balance disc; raise your chest and legs, do arm and leg scissors.

  3. Starting position: Lie on your stomach on the balance disc; raise your trunk and arms, cross your arms twice in the air, stretch your arms backwards, swing them backwards and cross them twice behind your back.

  4. Starting position: Lie down on your stomach, spread your legs; raise your trunk and legs; do arm circles forward 4 times, then backward 4 times.

  5. Starting position: Lie on your side, the balance disc is under your chest. Bend your arm in front of your chest. Raise your chest and right leg to the side, balancing your body on the balance disc, and then slowly bring your trunk and leg down. Repeat the exercise on the other side.

  6. Starting position: Lie on your side on the balance disc. Place your bent right arm on your nape, raise your trunk and leg above the ground, and maintain balance.
  7. Starting position: Lie on your back, the balance disc is under your shoulder blades, feet on ground, hands on your pine. Raise your trunk and shoulder blades, bring your elbows together, breathe out, bring your body down and your elbows to the starting position, and breathe in (slow tempo)

  8. Starting position: Lie down on your back, legs vertically crossed, the balance disc under your butts, arms on the ground on both sides, support the body. Raise your legs and hips, tighten your abdominal and buttock muscles, and then bring the body down.

  9. Starting position: Lie on your back, the balance disc is under your butts, raise your bent legs, thighs in a vertical position, and arms on the ground on both sides, and support the body. Slowly bring your bent legs down to the ground and raise them to the starting position.

  10. Starting position: Lie down on your back, bend your knees; your feet are on the balance disc, a little apart. Raise your hips, and then start walking on the balance disc, alternately lifting your heels.
  11. Starting position: Lie down on your back, bend your knees; your feet are on the balance disc, a little apart. Raise your hips and alternately lift your legs, stretching them out.

  12. Starting position: Lie down on your back, bend your knees; your feet are on the balance disc, a little apart. Raise your hips and the left leg to a vertical position; lift your leg up to the ceiling. Repeat with the other leg!