Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
A set of exercises for the legs
Exercise No. 1
Starting position – sit on the floor, legs extended. We lean back slightly, leaning on our arms bent at the elbows.
Performing this exercise, you need to comfortably and, most importantly, correctly position your hands. The hands should not be on the floor, but on the thighs. Keeping your legs outstretched and pressed together, lift them about 45 degrees. Now, working with your hips (not your feet!), Write out 12 circles with your legs – first clockwise, then counterclockwise.
Exercise No. 2
This exercise should be done with dumbbells, the weight of which depends on your physical fitness – from 1 to 2,5 kg.
The starting position is standing on the floor with dumbbells in each hand. The left leg is a few centimeters away from the right (see photo A). Keeping your back straight, bend forward while lifting your left leg (see photo B). In this case, your body should take a position that is almost parallel to the floor. Keeping balance, return to the starting position. Repeat 12 times and then change legs.
Exercise No. 3
Starting position – we stand directly on the floor, we hold the dumbbells in bent arms at shoulder level (see photo A).
Without changing the position of your hands, slowly bend your knees slightly and tilt your body forward so that your upper body is parallel to the floor (see photo B). Stay in this position for at least 5 seconds and return to the starting position. Repeat 15 times. The exercise is not easy (watch your hands!), But it gets a good reward – a cute tummy.
Exercise No. 4
Starting position – we stand directly on the floor, stretch both arms up. Slowly bend the right leg at the knee (see photo A).
Make sure that your right thigh is in a position parallel to the floor. Stay in this position for at least 5 seconds, then lunge forward with your right foot. Simply put, you should be in a position like stretching (see photo B). Watch your hands, they should still be outstretched! Return to the starting position, repeat the exercise 12 times.
Exercise No. 5
The starting position is lying on the floor on your stomach, slowly lifting your torso off the floor, leaning on your toes and arms bent at the elbows (see photo A).
Be careful: your body must form a straight line! Tighten your abs and lift your right leg 25-30 cm (see photo B). Balance your body weight by distributing pressure on your forearms and left leg. Try to stay in this position for at least a minute. Return to starting position. Repeat the exercise for the other leg.
Exercise No. 6
This time, a step platform is also added to the dumbbells. If you don’t have it, don’t be discouraged. Use a low stool.
Standing on the step platform and holding the dumbbells in your hands, lunge back with your left foot. Your right knee should be bent 90 degrees (see photo A). With both feet back on the step platform, squat down and hold this position for at least 5 seconds (see photo B). Repeat the exercise with the other leg; do 10-12 reps for each leg.
Based on materials from Womenshealthmag.com.