Beginners perform one approach each exercise. Gradually increase the load, do 2, and then 3 sets, rest between sets – less than a minute. To increase the intensity, all of the exercises can add a pause at the point of maximum tension of the muscles, not holding the breath.
1. ATTACKSStrengthen the front and back of the thighs, buttocks.
Sink down, bending your knees at a 90° angle. Exhale to rise. Repeat 16-20 times, change legs.
Attention! Keep the Shin of the front leg standing vertically, the body is straight, abdominal muscles to strain.
2. WIDE SQUAT (plie)Strengthens the buttocks, inner and rear thighs.
Stand straight, feet wider than shoulders, hips and feet to deploy at 45°. On the inhale sit down, tilting the body and without changing the position of the knees. Exhale to rise. Repeat 16-25 times.
Attention! The maximum clench! Case hold vertically.
3. LEG LIFTSStrengthens the buttocks and hamstring.
To kneel, to lean on his elbows. Knees bent at a 90° angle. To raise the foot so that the heel staring at the ceiling. Lower the leg touching the knee of the lower leg the supporting leg. Repeat 25-30 times, then switch legs.
Attention! Lifting the leg, do not bend the lower back.
4. SIDE LEG LIFTStrengthens the buttocks and outer thighs.
Lie on side, bottom arm under head, top on the waist or stretched along the body. Bend your knees at a 90° angle. Arrange the legs so that between the body and the hips was 90°. The top leg rests on the bottom, not offset. Knees together. On the exhale, lift the leg so that the Shin was parallel to the floor, inhale to lower. Repeat 25-30 times, switch sides and repeat. Attention! Not expand the knee when lifting leg.
5. TWISTING OF THE BODYStrengthens the upper part of the abdomen.
Lie on your back. Bend knees and pull heels towards buttocks. Hands behind head, head and body on the same line. Exhale to lift upper body, lifting your shoulder blades off the floor. On the inhale lower. Repeat 25-30 times. Attention! Not cross my hands behind his head. Do not tilt your head forward. Do not bend at the waist. Strain the lower abdomen.
6. REVERSE CURLStrengthens the lower part of the abdomen.
Lie on your back, hands under head, legs bent at the knees, to pull. On the inhale, pull your knees to your chest, lifting your pelvis off the floor, feeling how tense the lower abdomen. The lower the exhalation. Repeat 25-30 times. Attention! Not to rock your feet! Knees as close to your chest.
7. SIDE PLANKStrengthens all the muscles of the center of the body: direct and oblique abdominal muscles, back muscles and lower back, buttocks, inner thighs.
Lie on side, bottom arm bent, an elbow under the shoulder, focusing on lower leg and forearm. Free hand on hip or at the waist. Knees slightly bent, place your heels on the same line with the body. Leaning on the elbow and Shin, reinforcing the lateral tension of the lower side of the housing, tear off pelvis from the floor with the abdomen to draw. The pelvis to raise off the floor and lower without touching the floor fully. Repeat 4 to 12 times, switch sides. Attention! To maintain lateral position, not to fall forward or backward. Not to focus on the wrist. Do not bend at the waist, keep your back and stomach tense.