Girls from the support group of HC “Salavat Yulaev” know exactly how to be slim, beautiful and fit! Especially for Woman’s Day, they showed an effective fitness complex that is easy to perform at home. Take the rug – we start!
When doing “scissors”, you cannot lower your feet to the floor!
- Photo Shoot:
- Woman’s Day / Vadim Braidov
“Scissors”
How to do it? Lie on the mat, slightly raise your torso and lean on your elbows. Feet are on the floor. As you exhale, raise both legs 45 degrees and dynamically make them crosswise movements. Remember: your legs must not be lowered throughout the entire exercise.
Number of repetitions: “Scissors” are performed without rest for 30 seconds or more. Then – a little rest and a few more approaches.
Didn’t manage to hold out for half a minute? No problem! The press, like, however, other muscles, strengthens gradually. The main thing is not to be lazy and practice regularly, that is, several times a week. The ideal option is every other day.
“Book”
How to do it? Lie down on the mat with your arms straight behind your head. As you exhale, simultaneously raise your torso and right leg and reach for it as close as possible (at this moment, your arms are straight and in front of you). Hold for a second and smoothly return back. Further – the same thing, but with the other leg.
Number of repetitions: 30 times on each leg. Take two or three sets.
The exercise is not easy, but during its implementation, the press should always be kept tight. And the result will not be long in coming!
30 swings for each leg – and you are a leggy beauty!
- Photo Shoot:
- Woman’s Day / Vadim Braidov
Swing to the sides
How to do it? Stand up straight, legs together, hands in front of you in the castle. Raise your leg to the side 45 degrees (toe – towards you!). Hold for a second and lower your leg, but not completely and immediately make a new swing. Remember: the toe is always in one position, that is, towards yourself. Repeat the exercise with the other leg.
Number of repetitions: from 30 for each leg. Take two or three sets.
With the correct swings, you will feel a “burning” sensation on the outer thigh. This is fine. If it is difficult to stand on one leg during the exercise, you can lean your hand against the wall or hold onto the back of a chair.
Swing from a prone position
How to do it? Lie on your side and lean on your elbow, the other hand in a comfortable position in front of you. Bend the leg that is on top at the knee and put it in front of you. Now do small swings up with the second leg, while always pulling the toe towards you. Roll over to the other side and repeat the exercise with the other leg.
Number of repetitions: from 30 for each leg. Take two or three sets.
In this exercise, the inner thigh is used. As in the previous case, here you need to feel a “burning” in the trained muscles.
First time do squats in front of a mirror
- Photo Shoot:
- Woman’s Day / Vadim Braidov
Squat
How to do it? Stand up straight with feet shoulder-width apart. Stretch your arms out in front of you and slowly lower yourself down, as if you are about to sit on a chair. At the same time, the back remains straight, and the knees do not go beyond the toes. Hold in this position for a second and return to the starting position.
Number of repetitions: 15-20 times for each leg. Follow two or three approaches.
In order for the exercise to work out correctly, at first it is better to do it in front of a mirror and follow the technique. Do not go too low, the angle between the knee and lower leg should be strictly 90 degrees.
Leg raises
How to do it? Get on all fours, lift one leg (sock towards you) and start swinging up and down. But do not overdo it: the amplitude should be small, and the lifts should be performed only due to the muscles of the buttocks! Return to the starting position and repeat the exercise with the other leg.
Number of repetitions: 15-20 times for each leg. Follow two or three approaches.
Bridge
How to do it? Lie on the mat, pull your legs to your torso and place them shoulder-width apart. Place your hands along your torso, closer to your feet. Now tighten your buttocks and push them up. Hold for a second, then gently lower your pelvis. In a moment – up again.
Number of repetitions: 30 times or more.
During the exercise, make sure that the pelvis does not touch the floor, and the buttocks are always in tension. Remember that the more repetitions you complete, the faster you will notice admiring glances on yourself!
Do not raise or lower your hands too much
- Photo Shoot:
- Woman’s Day / Vadim Braidov
Raises the arms
How to do it? Stand up straight, stretch your arms out to the sides, hands and fingers towards you. Keep your arms tense and move up and down. Do not raise or lower your hands too much, the amplitude should be very small.
Number of repetitions: until you feel fatigue in the shoulder girdle. Take two or three sets.
Push-ups from a lying position
How to do it? Lie on your stomach, bend your arms and place them close to your body at chest level. Now, with the effort of your hands, rise up. Return smoothly to the starting position. Make sure that your elbows are always pressed to the body, and the lower back does not come off the floor. This exercise strengthens the inner surface of the arms well.
Number of repetitions: 15-20 times. Take two or three sets.
Hand swings
How to do it? Stand straight, stretch your arms up, hands and fingers away from you. With an effort, lower your arms to shoulder level and return to the starting position. This exercise, as well as the arm raises, will be even more effective when performed using small (1-1,5 kg) dumbbells.
Number of repetitions: until you feel tired. Take two or three sets.
Slowly lower your back straight to parallel with the floor.
- Photo Shoot:
- Woman’s Day / Vadim Braidov
Forward bends
How to do it? Stand up straight, stretch your arms up and join your palms. Then slowly, with your back straight, lower yourself down to parallel with the floor. Feel a pleasant stretch in your lower back and back of your thigh. Hold for a couple of seconds and return to starting position.
Number of repetitions: 10-15 times. Take two or three sets.
Side bends
How to do it? Stand up straight with your legs wider than your shoulders. Raise one hand up, reach for it, and then slowly bend to the side. Hold for a few moments and slowly return to the starting position. Repeat with the other hand.
Number of repetitions: 10-15 times. Take two or three sets.
“Kitty”
How to do it? Get on all fours, take a breath and round your back as much as possible. At the exit, lift your head up and, as far as you can, bend your back. In this exercise, as in the previous ones, there is no need to rush. This will give you the best feel for your back muscles.
Number of repetitions: 10-15 times. Take two or three sets.
If you practice regularly, the twine is provided
- Photo Shoot:
- Woman’s Day / Vadim Braidov
Standing lunges
How to do it? Stand up straight, take a wide step forward and slowly lower yourself until your front leg is 90 degrees at the knee. The back leg should be on the toe. Stay in this position for 10-20 seconds. Repeat with the other leg. Try to keep your back leg as straight as possible.
Number of repetitions: follow several approaches.
This exercise perfectly stretches the leg muscles and prepares them for splits. How to do it? From a lunge position, slowly extend your front leg and thereby lower yourself to the floor. Sitting on a transverse twine will not work right away, so be patient and do not stop there.
Forward bends
How to do it? Sit on the mat with your legs apart as wide as possible. Stretch your arms up and slowly, with your back straight, stretch forward. The exercise is considered completed as soon as you touch the floor with your whole body. Frozen halfway? Do not be upset, it means that there is something to strive for! By the way, in the slopes you can help yourself a little by making small “springs”.
Number of repetitions: follow several approaches.