Health

6 effective exercises for problem areas

According to the Cosmo.ru online survey, most girls would like to tone their thigh muscles, tighten their buttocks and reduce their waist. There is nothing easier. Perform these exercises for problem areas three times a week, and problem areas will become trouble-free!

PROBLEM ZONE 1: Waist

BEGIN PRESS

Initial position: lying on your back, feet shoulder-width apart. Only due to the tension of the abdominal muscles, tear off the shoulders and left leg from the floor (the toe is extended). The left hand is behind the head, the right hand is raised up.

ON TIME ACCOUNT: Bend the left leg in the knee and pull it to the stomach. At the same time, reach the outside of the left thigh with your right hand.

On account of TWO: return to the starting position.

Repeat 30 times in each direction.

HALF PLANTER

Starting position: lying on the left side. The legs are bent at the knees, the right foot is brought forward. Rest your right palm to the floor (fingertips look at the chest), support your head with your left hand.

ON TIME ACCOUNT: Rise using your right hand: the torso and left hand should lift off the floor. At the same time, put your right foot on top of your left. Hold this position for a few seconds.

On account of TWO: return to the starting position.

Do 30 repetitions in each direction.

PROBLEM ZONE 2: Hips

Working on the back of the thigh

Starting position: standing on all fours, legs together, emphasis on the palm. Tear off the right knee from the floor.

ON TIME ACCOUNT: stretch the right leg back, the foot is turned to the side, the toe is stretched. Hold this position for a few seconds.

On account of TWO: return to the starting position. Repeat 30 times on each leg..

Working on the inner thigh

Starting position: standing on all fours, palm rest. The right palm lies on top of the left. Transfer weight to your left leg and arm.

ON TIME ACCOUNT: raise your right leg so that it is parallel to the floor. Bend her knee slightly and take her to the side. Right hand up.

On account of TWO: come back to the PI.

Perform 30 times on each leg..


PROBLEM ZONE 3: Buttocks

Bow and arrows

IP: lying on your stomach, spread your legs shoulder-width apart, bend at the knees. Take the hands of the foot. Important: the chest is cut off from the floor.

ON TIME ACCOUNT: straighten the left leg and fix it in a few centimeters from the floor. Stay in this position for a few seconds.

On account of TWO: return to the starting position. This is one replay.

Make 30 on each side.

LOADING BUTTERFLIES

IP: lying down, this is a slightly modified strap position. Legs are spread apart at shoulder width, emphasis on elbows. The right knee and the toe of the left foot are on the floor.

ON TIME ACCOUNT: Bend and left leg too and tear off 9-15 cm from the floor, socks stretched. Hold this position for a few seconds.

On account of TWO: return to the starting position.

Repeat 30 times. Now with the other leg

How to burn more calories and get the most out of your workout

  • UPDATE PLAY SHEET. Studies have shown that those who are engaged in fitness under rhythmic pop or rock music, train 15% longer than those who prefer silence.
  • MAKE MIX. It is proved: if you constantly change the set of exercises, training will not get bored. Combine more boldly: aerobics and exercise bike, a complex with a bodybuilder and a dance class.
  • KEEP CLOSER TO STARS. Borrow a treadmill next door to a sturdy athlete. Or in a group strength training, stand behind a girl who is good at doing exercises. It is an indisputable fact: if someone is laid out alongside one hundred percent, then you will put more effort into it.
  • CHANGE TEMP... during cardio training. Accelerate for a short time, then slow down. For example: three minutes go quietly, and one minute quickly run - and so half an hour. According to statistics, women who were engaged on the exercise bike, changing the rate of load, burned three times more fat than those who pedaled in the same rhythm.

Watch the video: Arm Workouts for Sagging & Creepy Skin : Fab Fitness (June 2019).