Yana Verlovitskaya, instructor of group programs of the federal network of fitness clubs X-Fit: “This set of exercises for the hips is optimally selected: only 4 approaches, but they involve the main muscle groups of this zone, working through which you will really achieve a beautiful relief. The main task when doing exercises is to work not so much for quantity as for quality. Do not strive to do as many repetitions as possible, the main thing is the correct technique and quality of movements. And to help yourself, be sure to imagine which muscles are involved in the work and how you feel when doing this or that exercise. “
Recommended exercise program for 9 weeks: 3 times a week
| An exercise | 1 set | 2 set | |
| 1 | Classic squats | 15 repetitions | 15 repetitions |
| 2 | 90 degree lunges | 15 reps per leg | 15 reps per leg |
| 3 | Ball rolling | 15 repetitions | 15 repetitions |
| 4 | Plie with a dumbbell | 15 repetitions | 15 repetitions |
What you need:
1) 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
2) Dumbbells
Rather, just one dumbbell. At first, a 2 or 3 kilogram dumbbell will be enough. If you’re a beginner, try switching to a 4kg dumbbell in week eight. If you have any experience in fitness, then in the sixth week. But always focus on your feelings: the last repetition in the set should be given to you with noticeable effort, but at the same time the weight should not interfere with the exercise technique.
Exercise technique
while rising, slowly count to three, falling – just as slowly, count to five. Pause for 1 minute between sets.
: during lifting / the greatest tension, exhale, during return to the starting position / relaxation – inhale.
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”.