Yana Verlovitskaya, instructor of group programs of the federal network of fitness clubs X-Fit: “After the first week of regular exercise, during which the muscles are adapting, you can start the second part of the set of exercises for toned buttocks.
The task here becomes somewhat more complicated: we begin to work out the muscles of the back line of the thigh, which lift the buttocks, making them expressive and clearly defined. During these exercises, it is very important not to allow muscle relaxation, and for this it is necessary to fix the lower back, include the abs as much as possible, and not to lower the hips too low. “
Training program for 4-6 weeks: 2 times a week
| An exercise | 1 set | 2 set | 3 set |
| Raising straight legs on the ball | 20 repetitions | 20 repetitions | 20 repetitions |
| Lifting your hips while lying on your back | 20 per leg | 20 per leg | 15 per leg |
| Leading the leg back | 15 per leg | 15 per leg | 15 per leg |
| Frog legs | 15 repetitions | 15 repetitions | 15 repetitions |
| Leaving the leg to the side | 20 per leg | 20 per leg | 20 per leg |
What you need:
Fitness ball
The ball should be well inflated, but not so much that it is difficult to hold onto it during the exercise.
How to choose your ball size:
Below 155cm = 45cm
155-171 cm = 55 cm
171-186 cm = 65 cm
187-200 cm = 75 cm
Exercise technique
The pace of execution: ascending, slowly count to three, descending – just as slowly, count to five. Pause for 1 minute between sets.
Breathing: breathe out during lifting / greatest tension, and inhale when returning to the starting position / relaxation.
To make the exercises as regular and as effective as possible, try to do not only at home, but also in the gym: the trainer, if necessary, will correct the exercise technique and give useful recommendations, and observing the clear results of those who train with you in the gym will XNUMX% increase your motivation.
To achieve the best effect from the exercise program, adhere to the daily diet menu from Mariyat Mukhina and the calorie table of foods.
Attention! Giveaway!
If you want to complement your home exercises with a gym session take part in the comments contest and win a 30% discount on an individual annual freeze card from the federal network of fitness clubs X-Fit or one month of free lessons in the nearest club of this network.
All you need is to register on the gastronom.ru website and write comments on the menu recipes of nutritionist Mariyat Mukhina. Every week in March – a new menu (stay tuned in the section “Recipes for a Healthy Life”)! Read the rules of the competition!
Lose weight and win!
the federal network of fitness clubs X-Fit and the clinic of Dr. Mukhina “Origitea”.