Most of us use in our standard training exercises based on lunges, squats or planks . And while those are all great exercises, there is a move you’re probably not doing, but should be!  It’s called “Turkish Get Up”. Doing it, you can use all the muscles of the body – from the tips of your toes to the head.

Especially recommended to people who work in the office and spend long hours at the computer. It is not necessary to use the kettlebell for Turkish Get Up. You can do it with any weighting. It can be bottle of water, a bag of sand or dumbbells.

It is recommended at the first time not to use weighting. You should remember the technique of performing of the Turkish Get Up. Do not forget to feel and listen to your body. Well, let’s start:

Step 1

Starting position – lying on the back, left arm pulled up with the weighting (at first without it) perpendicular to the floor. At the same time your left leg should be bent at the knee.

The right foot is on the floor, and your right arm is deflected by 45 degrees from the body.

Step 2

Push yourself up to the right elbow. Your sight has to be constantly focused on the kettlebell.

Step 3

Push yourself up to the right hand.

Step 4

Lift your body up by pushing your hips up toward the sky.

Step 5

Swiwel the right leg under your body and bend it so that your body weight is distributed between the right knee, left foot and right hand.

Step 6

Pushing off the floor with the right hand, go to a kneeling position.

Step 7

Complete the exercise in a standing position. The kettlebell should be secured overhead  in your left hand.

Perform the same exercise in reverse order, and then repeat the same with weight in the other hand.