Swing your legs
This exercise provides a fairly strong load on the gluteal and thigh muscles. For beginners, we recommend starting with five exercises, increasing their number gradually.
Get on your knees, resting on your elbows or palms, with your back straight. Slowly move your straight leg back, trying to lift it as high as possible, then just as slowly return it to the starting position. Repeat five times for each leg. To increase the load, you can abduct not a straight leg, but a leg bent at the knee.
Gymnastics for the abs and thighs.
7 simple exercises for hips, buttocks and abs
It's time to train the muscles of your thighs, buttocks and abs, because summer is the best time to show them off. In front of you is just such a workout from superpro Sergei Karev.
Helped us:
Sergey Karev Elite trainer of Encore Fitness group programs, CCM in athletics, national trainer of Les Mills programs in Russia
First, perform exercises 1–4 - 7 repetitions of each. Finished? Without hesitation, move on to three 5-7. Here, work in a circular pattern: again, 7 repetitions in each movement - and so on for 7 circles. Work out in the morning to upbeat music. A flat stomach, toned thighs and buttocks are guaranteed for you by summer!
Classic squats
- Stand straight, feet shoulder-width apart: toes slightly turned to the sides (A).
- Keeping your chest open, lower yourself into a squat until your knees are at a right angle, without moving them beyond the projection of your feet (B). When you rise to the starting position, you get one repetition.
Side Squats
- From the same starting position (A), take a step to the side with your right foot, and then lower yourself into a squat: at the end point, your knees, again, should not go beyond the projection of your foot (B).
- Get up and return to the starting position. Then do the same thing to the left. Continue alternating sides until you count 7 reps on each side.
- Now place your feet so that they are parallel to each other - and remain shoulder-width apart (A). Take a step back and lower yourself into a lunge until your knee joints are at a right angle. Feet remain shoulder-width apart (B).
- Get up and return to the starting position. Make the next lunge with your left foot. Continue alternating sides until you count 7 reps on each side.
Combo: Side Squats + Back Lunges
- Now we combine exercises 2 and 3 into a combination. First, step your right foot to the side and lower yourself into a squat (A). Return to the starting position and lunge backwards with the same leg (B).
- Again, stand in the “shoulder-width apart” position and do the described combination on the left side. Everything comes together in one repetition.
Pelvic lifts
- Lie on your back: raise your legs and bend at the knees, place your arms along your body (A).
- Without swinging your hips or tensing your lower abdomen, lift your pelvis up (B). Putting it back down will give you one rep. Don't slow down!
Crunches
- Continuing to lie on your back, place your feet on the floor and place your hands behind your head (A).
Tightening your abs, lift your body to the edge of your shoulder blades: your lower back should remain pressed to the floor
(B)
- . When you lower yourself to the starting position, you get one repetition.
Combo: pelvic lifts + crunches
- Starting position: lying on your back, hands behind your head, legs raised and bent at the knees (A).
Lift your pelvis and body off the floor at the same time.
(B)
- . Returning to the starting position, you get one repetition.
