The desire to have a luxurious body always lives in women and the female half of our team is no exception. That is why we have selected exercises to help you shape all your problem areas and emphasize all the benefits of your body. As an added benefit, all exercises are easy to do at home.
Perfectly Round Ass
Starting position: Place the palms and knees, hands under the shoulders, knees under the hips, back straight.
Exercise: Raise one bent leg toward the hip and lower it without touching the floor. Do 3 sets for each leg, 10 to 15 repetitions, depending on your fitness level.
Starting position: for a bridge, lie on your back, with your knees bent. The feet should be 30-40 cm from the buttocks.
Exercise: Squeeze your abdominal muscles and, pushing your heels toward the floor, lift your hips. Take a break for two seconds before bedtime. This exercise should be done in 3 sets of 15 repetitions.
Initial position: inclined front support. Shoulders over the wrists, fingers pointing forward. The feet should be shoulder-width apart, the body forms a straight line.
Exercise: While inhaling, bend your elbows at a right angle and lower. While exhaling, take the starting position. Repeat as many times as you can. If you still find difficult push-ups, you can do it on your knees.
Starting position: for this exercise, you will need 2 to 4 kg of weights each. Take one in each hand. Lie on your back, with your knees bent, press your back firmly against the floor, arms at your sides.
Exercise: while exhaling, slowly raise your straight arms, slightly bending your elbows until the weights touch. As you inhale, slowly lower them to the starting position.
Starting position: to make turns, lie on the floor. Bend your knees at a right angle (or approximately right) with your feet flat on the floor.
Exercise: After breathing deeply, lift the upper body off the floor. Round your back, trying to reach the opposite knee with your elbow. Repeat in the opposite direction. It is important not to lift your back from the floor. It is recommended to do 3 sets of 10 to 15 repetitions on each side.
Starting position: the board runs laterally with a straight arm. One (upper) leg is on the edge of the back foot; the other (lower) is a little later. Your free hand lies on high.
Exercise: Lie on your left side. Leaning on the floor with your left hand, lift your thighs and legs with your feet and legs tightly closed and your toes forward. While exhaling, stretch your left arm while raising your right arm (hold it firmly to the left shoulder line) or leave your arm behind your head.
To maintain balance, squeeze the buttock muscles. Hold this position for 15 seconds (or as long as possible). Rest and repeat 5 more times.
Starting position: Standing, feet slightly wider than shoulder-width. Lower your shoulders and pull them back. Extend your arms forward.
Exercise: gently pull your thighs back and begin to bend your knees. When doing squats, make sure your back is straight and your shoulders are not raised. 2 sets of 10 to 15 repetitions will suffice.
Starting position: Lying on your back, arms crossed over the body.
Exercise: lift the right leg, lift the left leg off the floor and keep it parallel. Then change legs. Do 15 repetitions on each leg.
Starting position: To do this exercise, you will need a low stool or a sturdy chair. Turn your back on the seat, bend your arms and place your hands on the seat (fingertips should point backward). The legs should be bent.
Exercise: get away from the seat by stretching your arms. Your body is up. Bend your arms, lower your body. You don’t feel on the floor. Do 2 sets of 10 reps
Starting position: Stand with your feet shoulder-width apart. Take the weights with your hands, but do not press them against your hips; lower and hold them in front of you with your arms slightly bent. Lean forward slowly, keeping your back straight.
Exercise: breath deeply. From this position, start lifting the weights with both arms simultaneously. After lifting the weights at shoulder level or slightly higher, exhale, take a short break and slowly lower your arms to the starting position. Do 10 to 12 repetitions
Preview photo credit Deposit Photos