If in the next six months you do not need short skirts and open T-shirts, this does not mean that you can forget about your figure until spring. Especially for the cold season and those who are worried about not getting fat in the fall, Woman’s Day has prepared seven of the most effective exercises from our signature fitness complexes. They are good for their simplicity, efficiency and the fact that they can be performed at home and even in the office!
Cellulite on the thighs and saggy bottom are a real disaster for girls. Fortunately, fitness trainers have figured out how to deal with this scourge and have developed many sets of exercises to fight for spectacular buttocks.
How to do the exercise: sit face up on the floor. Bend your legs at the knees, let your arms lie along the body. Now, with all your might, tense the muscles of the buttocks and lift the pelvis off the floor as high as possible (see photo). Lower your hips and lift them up again. Do at least 30 reps.
do this exercise regularly to stay fit, fit and slim.
To get a toned but rounded glute, you need to learn how to properly combine strength exercises for the hips and stretching for the muscles. If you want to make the hip line smooth, pay attention to the following exercise.
How to do the exercise: Sit on the floor and then bend your right leg as shown in the photo. After that, begin to straighten your left leg, while bending forward on your arms bent at the elbows (see photo). Slowly lower your chest to your right thigh until you feel a strong tension in the muscles. Hold for 30 seconds. After that, change legs and repeat all over again.
By the way, it is the stretch marks : strong, yet thin and graceful.
Modern beauties often do not have enough time for full-fledged workouts, although the muscles must be kept in good shape all the time. To keep the muscles strong, it is enough to perform an express workout.
How to perform the exercise: starting position – standing on the floor, feet shoulder-width apart, arms raised above your head and spread apart. Raise your right leg bent at the knee so that you can touch her foot with your lowered left hand. Keep your right hand raised above your head. Change your legs. Now try to touch your right foot with your right hand. Without stopping, do the exercise for one minute.
Fitness trainers assure that even if every day, you can forget about the problem of excess weight.
So that the stomach does not fall out of jeans, but is strong and elastic, you need to stop eating at night and start strengthening the abdominal muscles. American trainer Tony Horton recommends exercise from his fitness program, which made more than one celebrity grow.
How to do the exercise: Lie on your back with your hands on the floor, over your head. Raise all limbs and head at the same time (as shown in the photo) and stay in this position for 10-15 seconds. Roll onto your stomach, keeping your arms and legs in the air, and freeze again for 10-15 seconds. Return to starting position. Repeat the exercise 20 times.
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How to do the exercise: Stand to the left of the back of the chair with your legs together. Raise your right arm slightly bent at the elbow. Keep your back straight. After that, slowly lift your right leg up (as shown in the photo) and, trying to keep it straight, draw ten small circles in the air – first turning the leg clockwise, then counterclockwise. Turn the other side to the chair. Repeat the exercise.
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Sedentary office work is bad for women’s health. Brazilian model Graciela Alves recommends doing some intricate exercises at home to coordinate and improve circulation in the lower body.
How to do the exercise: Take a position as if you are going to do push-ups – arms straight, back straight. Raise your right leg, bend it at the knee and begin to pull your heel slightly up and to the left. At the same time, your shoulders and head should be turned to the left – as if you want the foot of your right foot to touch your left shoulder (as shown in the photo). Feeling tight at the bottom of your buttocks? Great, the exercise works! Repeat it 20 times, 10 for each leg.
You shouldn’t relax in the office either. Take a break from time to time and .
Although summer has passed, and open dresses and T-shirts are hidden away in the closet, in no case should you forget about the muscles of your arms. In the fall-winter period, do at least one biceps and triceps exercise from the fitness trainer from New York Julia Bobek, and then in the spring you will not have to rush to clean up your weakened muscles in the spring.
How to do the exercise: You will need dumbbells, weighing no more than two kilograms. Standing on the floor, lift and pull your right leg back so that your torso and leg form a straight line. Bend your arms at the elbows, while the dumbbells should touch your armpits. Straighten your arms, slightly pulling them back (as shown in the photo). Keep your balance! Hands need to be bent-unbent 15 times. Then switch legs.
: Exercises with them are included in her daily 25-minute workouts.