In pursuit of beauty and slim figure Everyone wants to make their legs slim. Here is a workout that you can use at home, in the gym, in the park, and generally anywhere.
In pursuit of a beautiful and slender figure, everyone wants to make their legs slender. From the point of view of modeling the contours of the figure, the hips and buttocks are among the most problematic anatomical zones, but do not be afraid - we have a workout for them that can be used at home, in the gym, in the park, and generally anywhere. For some exercises, you may need a partner who will support or insure. If you plan to perform all of the suggested exercises, we advise you to start with the lower limit of the recommended number of repetitions. Watch, learn and try - you will feel a burning sensation in your muscles and bring your legs into great shape!
1. Lifting the buttocks lying down
A great choice for the first exercise of any thigh and glute workout. All the muscles of the legs are involved in the slow movement, especially the quadriceps and muscles rear surface hips, and at the top point, a tangible load falls on all the gluteal muscles.
How to perform
Lie on the floor or on a gymnastic mat, bend your knees, rest your feet on the floor. Place your feet shoulder-width apart. On an inhale, push off the floor with your heels and slowly rise to a bridge position. Start with your tailbone and gently lift your back off the floor. After climbing into the bridge, pause for a couple of seconds. As you exhale, lower your back, vertebra by vertebrae, until your tailbone touches the floor. You can perform from 10 to 30 repetitions (depending on how many exercises in your workout).
2. Pelvic nod
Pelvic nods are a great exercise to strengthen the buttocks and work out the muscles. pelvic floor. It is also effective in terms of preventing prolapse in older women. But this is not a lightning nod of the pelvis. To engage the gluteal muscles, you need to perform the movement very smoothly and not allow the quadriceps and hip flexors to participate.
How to perform
Lie on your back, put your feet shoulder-width apart and go into a low bridge, lifting your buttocks and lower back above the floor (the upper back remains on the floor). Slowly rotate the pelvis so that the tailbone leans upward and the lower back still does not touch the floor. Return your pelvis to a neutral position and repeat 10 to 30 times.
Here is a complicated version of lifting the buttocks from a prone position. For him, you will need a training bench and a bar with pancakes from 5 to 10 kg (depending on your capabilities). Lifting the buttocks with a barbell works out the buttocks with the participation of all the muscles of the legs. Due to the location of the bar, the abdominal muscles will also feel the load.
How to perform
Rest your back on the bench just below your shoulder blades and place the bar on your pelvis (use a towel as a pad so the bar doesn't press on your bones). Grab the bar top grip and gently lift your buttocks off the floor. Generate force from your torso and heels to lift your pelvis just above knee level (if possible). Then slowly return to initial position and repeat 10 to 30 times depending on the level of training.
The jump squat (a variation on the traditional squat) is one of the most intense exercises. It will make your heart jump out of your chest (in a good way).
How to perform
We start from the position - the press is tense, inner part thighs and buttock muscles too, feet rest on the floor. With one jump, move your feet to your hands and jump up. As you jump, spread your legs out to the sides so that they land on the sides of the gym mat. Sit down, and then in one jump, move your legs back and return to the plank position. Repeat 10-20 times.
5 Jack Squats
During flexion of the torso with rotation, you not only work out the muscles of the legs, but also connect the oblique muscles of the abdomen.
How to perform
Stand straight, feet together, arms by your sides. Jump up and spread your legs out to the sides. Bend your legs at the same time, tilting and rotating your torso to the side. With your right hand, touch the floor near your left foot. Jump up, return to the starting position and repeat, changing arms and sides of the slope. Perform 10 to 20 repetitions.
6. Skater
Another great exercise for many muscle groups. It involves the buttocks, arms, outer thighs, and obliques. Plus, it raises your heart rate.
How to perform
Stand on the edge of the fitness mat and jump to the left. Land on your left foot, bring your right foot back. At the same time, swing your arms towards the opposite leg. If you land on your left foot, right hand swipe forward towards the left foot and vice versa. Repeat the movement 10 to 20 times.
This movement is similar to a simple and familiar jump squat, it involves the glutes, quadriceps and calf muscles. The muscles of the trunk must be tense all the time, as this is necessary to maintain balance.
How to perform
Begin the exercise in a deep squat position with feet turned at 2 and 10 o'clock. Hands hang down to the floor between the legs (in the frog pose). As you jump, relax your arms and legs. After landing, lower yourself back into a deep squat with your arms hanging to the floor. Repeat 10 to 20 times.
8. Jumping diamond
The exercise is named after the diamond, the shape of which follows the movement of the arms and legs during movement.
How to perform
Take a standing position, feet shoulder-width apart, arms at your sides. Tighten your torso muscles (it won't happen on its own, but it's very important to avoid injury), swing your arms up and jump up. The palms should look at each other, the arms should be bent in elbow joints touching fingertips (diamond shape). During the jump, the knees are outward and bent, the soles of the feet touch, and the legs also form a diamond shape. Land with your feet hip-width apart and facing forward, repeat. After doing 10 to 30 repetitions, you will definitely feel how your muscles work.
Remember your childhood gym teacher asking you "how high can you jump?" Jumping really makes the thigh muscles burn and with a certain number of repetitions successfully models their contours.
How to perform
In the initial standing position, the legs are slightly bent at the knees, the feet are parallel and hip-width apart. Tighten your abdominal muscles and lean down a little. Then swing your arms up and jump up. Try to jump high enough so that your legs are fully extended. After landing, bend your knees slightly and repeat the exercise without a pause. Keep your toes pointed forward and your knees at the level of your second toe (next to your thumb) to avoid injury. Do 10 to 30 reps depending on your ability and endurance.
Plie squats are a great choice for shifting the focus to the lower beams. gluteal muscles and inner thigh. As a bonus for correct execution they involve the muscles of the pelvic floor, which are not easy to get to.
How to perform
In a standing position, the legs are wide apart (about 80 cm or a meter, depending on your height), the feet are turned outward. Pull your tailbone under you and tighten lower muscles belly. As you begin to squat, imagine your spine sliding down an imaginary wall behind you. This should help you keep your tailbone in the correct position. Try to put your feet wide enough so that at the bottom of the trajectory, the knees are located almost above the ankle joints. While squatting, raise your arms in front of you for balance. Make sure that there is no deflection in the lower back, and keep your back straight throughout the squat. Repeat the squat 10 to 30 times.
With the help of the appropriate devices, complex pistol squats can be performed by everyone. The exercise involves quadriceps, buttocks and calf muscles, it gives noticeable results.
How to perform
Using the rope or TRX training straps as a point of support, stand on one leg. Stretch your other leg out in front of you and lift it as high as you can without discomfort. Tighten your abdominal muscles, move your shoulders down and back, and squat on one leg. The bent knee should be exactly above the ankle joint. When squatting, do not let your straight leg touch the floor. When the buttocks touch the floor (or almost touch), the free leg should be parallel to the floor a few centimeters above the surface. Slowly lift yourself up, pushing off with your heel, making sure that the knee and shin do not go far forward. Do 10 to 15 repetitions on each leg and feel the burning sensation in your muscles.
This variation on the traditional goblet squat takes the already heavy squat to a whole new level. They are working through deep muscles buttocks and legs, and at the same time load the arms and muscles of the body.
How to perform
Stand in a grand plie position (feet a meter wide and turned outward), holding a kettlebell or dumbbell at chest level. Having connected the abdominal muscles, sit down as deeply as possible. Having aligned the body, perform bicep curls with both hands: touch the floor with the projectile and lift it to the chest. Be careful not to rock back and forth on your heels while lifting the projectile. And do not use momentum for this: if it's hard, it's better to reduce the weight. Continue to stay in a deep squat after curls. Slowly move the kettlebell to one side, allowing your torso to follow. Then move the projectile to the other leg, keeping your balance. Returning to the center position, rise and repeat. Do 10 to 20 reps, or as many as you can with proper form.
The dumbbell sumo squat is a modified version of the goblet squat. Instead of being centered chest a massive dumbbell, like in goblet squats, you will use two dumbbells (one in each hand). The exercise involves the gluteal muscles, which you so want to tighten and make elastic, as well as the quadriceps and muscles of the back of the thigh.
How to perform
Stand up straight with your feet 60 cm to a meter wide. Grab the dumbbells by one end so that they hang down. Tighten the muscles of the torso and slowly sit down, lowering the fifth point as low as you can without shifting the center of gravity forward. It should be at the level of your heels. When the dumbbells touch the floor, push off with your heels and return to the starting position. Repeat 10 to 20 times.
After intense workout legs with the help of all kinds of squats, side lunges continue to work out the buttocks and quadriceps, but from a different angle, offering the muscles a slightly different load option.
How to perform
From the starting position (standing, legs together), lunge with your right foot to the side. Transfer the center of gravity to the right leg and bend it at the knee, the left leg is straightened. Push off with your right foot to return to a standing position, feet together. Perform the movement carefully, control the movement, do not use momentum to return to a standing position. Do 10-20 lunges with each leg.
15. Pretzel
The pretzel is one of those insidious exercises that puts a lot of pressure on a hard-to-work area: the outer glutes. Watch your technique to make sure that the outer glute muscles are involved in the exercise. Change the position of the feet and legs, based on the degree of your flexibility.
How to perform
Sit on the floor or an exercise mat. Left leg bent, the heel points towards the buttocks. The right leg is bent in the same direction, the heel almost touches the upper quadriceps of the left leg. The arms and chest are turned towards the right leg. The sitting bones are located on the floor. Slowly lift your left knee off the floor, keeping your left foot on the ground. Drop your knee. Do 30 reps and then switch legs.
16. Fire hydrant
The fire hydrant is an amazing leg abduction exercise that targets the outer glutes and thighs. It also promotes stretching. hip joints and inner thigh.
How to perform
Get on all fours with your leg straight ankle joint. Position your knees directly under your hips and your shoulders over your hands. The legs are hip-width apart. Connect all the muscles of the torso and, keeping a right angle in knee joint, slowly lift your right leg and take it to the side. Maintain knee flexion throughout the movement and lift your leg until it is at hip height (or as high as you can without leaning to the opposite side). The abdominal muscles must be tense all the time so that the hip joints remain motionless. Do not slouch at the shoulders, keep your neck straight and your chin at the same distance from your shoulders. The leg that is on the floor is in a vertical position, actively use the abdominal muscles to keep it in this position. Do 10 to 30 reps with each leg.
Mahi leg - great exercise for the hamstring, a great choice to end your workout (although it can be done at any stage of your workout).
How to perform
Get on all fours with your leg straight at the ankle joint. Align your knees exactly under your hips and your shoulders over your hands. The legs are hip-width apart. Engage all the muscles of the body and, keeping a right angle in the knee joint, slowly lift the right leg back and up, bending the foot. Raise your leg as high as you can without arching your lower back or shoulders. The abdominal muscles must be in good shape to keep the hip joints motionless during the entire movement. Don't let the other leg or hip swing away from the lifted leg. Lower your right leg to the gym mat and do 10 to 30 reps with each leg.
What do you think?
Have you already used any of the suggested exercises in order to make your legs slim? What result did they give? What other exercises do you use? We would also like to hear your opinion and hear recommendations for other exercises that have helped you tighten and sculpt your gluteal area. Leave your comments, tips and questions!
If you don't have time to visit Gym and engage in sports in order to get rid of excess weight I really want to train at home. The simplest cardio workouts that increase heart rate contribute to the active breakdown of fatty tissues due to their oxidation with oxygen, which during aerobic exercise cells are intensively enriched.
One of the most effective types such exercises are jumping for weight loss, which you can perform on your own with a minimum sports equipment(or without it at all). They will help to remove unnecessary kilograms and correct the figure.
Slimming mechanism
The main benefit of any jumping is burning calories. How much you can burn depends on the intensity and pace of the workout, as well as on the initial weight of the practitioner. If, for example, we take an average person with a body weight of 70 kg, then in 1 hour of training, depending on the exercises performed, he will lose the following amount of energy:
This calorie table clearly shows which exercises are best used in weight loss programs.
Such classes will lead the fight in other areas:
- strengthen the heart muscle;
- actively burn and remove body fat;
- provide natural ventilation of the lungs;
- improve endurance;
- develop muscles;
- remove cellulite.
Jumping should not be considered effective primarily for slimming legs. The main load, of course, goes on them, but the arms and abdominal muscles are also involved in this process. Almost all parts of the body are being worked out, albeit unevenly. But in the end you will get not only beautiful, slender legs, but also elastic ass, slim stomach, lack of fat folds on the sides.
The first results will manifest themselves only weeks after 2-3 intense and regular training. If you practice for half an hour a day, you can lose 5 kilograms in a month. If you increase the load and in parallel adjust proper nutrition- weight loss will be more impressive and noticeable, then the indicators on the scales will be different - minus 7-8 kg.
Base jumping. This is extremely extreme and dangerous view a sport in which jumps are made from fixed objects (buildings, bridges) using a special parachute. Keep in mind that such exercises do not contribute to weight loss.
Contraindications
Since jumping is a traumatic exercise with a maximum load on the legs, they are not available to some categories of people.
Contraindications to it are the following diseases and conditions:
- pregnancy;
- myopia more than minus 7, detachment of fiber;
- varicose veins;
- hypertension, bronchial asthma;
- migraine;
- exacerbated gynecological diseases;
- obesity (weight over 100 kg);
- prolapse of the uterus;
- pathologies of the cardiovascular system;
- the first six months of the postpartum period;
- kidney failure;
- problems with joints and musculoskeletal system;
- recovery period after any operation.
In order not to harm your health, you should not neglect these contraindications.
Figure skating. In this sport, there are about 100 types of different jumps and each has its own name. The very first one was made by the Norwegian Axel Paulsen in 1882. This element later received the name of this athlete - axel. And so, skaters have such jumps as rittberger, sheepskin coat, lutz, flip, valley, oler and many others. Here they, by the way, contribute to both weight loss and body shaping.
Kinds
For weight loss, you can do different types jumps. Decide whether you will use only one type of exercise (for example, on a skipping rope), or combine different ones in one complex. Both programs will be effective, but the second will give variety and prevent the body from getting used to the loads that will constantly change.
- jump rope
Many do not imagine how you can jump without a rope at all, considering this equipment to be the most effective for weight loss. Partly they're right, as these classes burn a large number of calories and pumped various groups muscles. Here you have to work both legs and arms. There are a huge number of types of jumps over: on one leg, with their alternating change, on toes, with twists, with crossed legs.
- On site
For beginners, jumping in place may seem too simple and monotonous. Exactly until the moment you find out how many variations of this exercise actually exist. They can be done with arm swings, crossed legs, knee raises, squats. Want to enlarge muscle mass- you can take dumbbells as weights.
- Trampoline
It turns out that jumping on a trampoline is not only pleasant, but also very useful for weight loss and overall health. You will not lose many calories, but the load on the joints will be reduced to a minimum, and in flight you can perform various somersaults.
- Frog
It will be very useful to include frog jumps in the complex of exercises for weight loss, which give an excellent load not only on the muscles of the legs. With their help, the press and buttocks are well worked out. The result is a flat stomach, elastic buttocks, thin waist. The execution technique is not difficult. Take a semi-squat position. Extend your arms in front of you. Tighten all the muscles and push forward as far as possible. Straighten your legs while jumping. Land in the starting position of a semi-squat.
- Ball / Fitball
- In the squat
Stand up straight. Do a deep squat. With force, push off the floor and, unbending the hips, jump up. Land on a full foot with slightly bent knees, without bending the hips.
- On the rise
This exercise is best done on stairs. Although at home you can use a low (stable!) Cabinet, which you can easily jump on. The jump to the elevation is performed with the help of a push of both legs and intensive swings of the arms. In the same jump, return to the starting position.
- On two legs
Straighten your back. Hands are on the belt. Knees - in a bent state. It is easy to jump on both feet, lifting your socks off the floor a short distance.
- On one leg
The back is straight, hands on the belt. Alternately jump on one or the other leg. Land on full foot.
- With leg kick
Jump on the right leg, at the same time bending the left knee and bringing it to the stomach. Return to starting position. Change legs for the jump.
- shaking
Straighten up. Perform small and frequent heel strikes on the floor. They should cause the whole body to vibrate. In this case, it is important to relax all the muscles.
- Hitch
Stretch. Get down on the floor, lie on your back, stretch your arms along the body, relax all the muscles. Lie like this for 5 minutes.
Planning to lose weight by jumping? An ideal choice for those who prefer to exercise at home. This is one of the best aerobic exercises for the body, which burns calories well and makes the muscle relief beautiful. The main thing is to perform them correctly and correctly draw up a training program. Weight loss, although not rapid, but persistent and reliable, will be guaranteed.
The articulatory apparatus is a complex system of organs and muscles that require training, like the rest of the muscles of our body. Articulatory gymnastics "Frog" strengthens the muscles of the lips, cheeks, soft palate and prepares the speech apparatus for the pronunciation of sounds [s], [s'], [h], [s'], [l], [l']. You need to study, even if the child does not speak at all - then the baby will have a base for staging the sounds of his native language.
The role of articulatory gymnastics
To prepare a child for mastering the skill of speech, it is necessary to perform a whole range of exercises. The muscles of the tongue, cheeks, lips, soft palate need loads, just like the human body needs morning exercises or physical education. Gymnastics increases muscle tone and improves blood circulation in them.
If a child has a weak articulatory apparatus, his speech will be incoherent, illegible, and then classes with a speech therapist cannot be avoided. Speech impairment leads to impaired reading, writing, learning difficulties and failure in school. The role of daily articulatory gymnastics in a child's life cannot be underestimated. Gymnastics is needed for all children, and not just those who already have speech problems.
Exercise "Frog"
The “frog” articulatory exercise is performed both in the general complex of speech therapy gymnastics and for staging individual sounds. It is necessary to correctly explain and show the baby what they want from him.
When doing gymnastics, you can be guided by the following rules:
- do the exercise every day so that the child has the necessary skills;
- engage in sitting, not slouching, keep arms and legs in a calm state;
- it is advisable to place a mirror in front of the child: it helps to concentrate, and also allows the baby to see his movements;
- first tell the child about the exercise, and then show how to do it;
- correct the baby in a mild form, do not scold him, do not make rude remarks.
We perform the exercise "Frog":
- we smile, stretch the corners of the mouth, show our teeth;
- we close the jaws, as with the correct bite;
- keep the lips in this position for 5 seconds, in the future, the time can be increased;
- repeat the exercise 3 or 4 times.
We do and play
The effect of gymnastics accumulates gradually, so you need to do it every day. It is easier for a five-year-old child to explain why it is necessary to practice daily: “so that the tongue does not hurt”, “to be able to speak like big children”, “so that you do not have to go to a speech therapist and learn from him for a long time”, etc.
It is more difficult to deal with young children, they often cannot even be persuaded to sit for 5 minutes in one place. You can captivate the baby only with what he will be interested in. Therefore, to perform the Frog exercise, you can prepare a toy or a picture with a cheerful frog and tell, for example, the following story:
“Once upon a time there was a kind little frog in the world. He was the most smiling frog in the world and made the mother frog very happy.
This frog smiled at everyone he met on his way, even a serious and gloomy crocodile! He wasn't afraid of him at all.
The frog sang a cheerful song, and from this everyone who met him also smiled - like this (we show the exercise, we tell a rhyme):
We imitate frogs:
We pull the lips straight to the ears.
You pull your lips together -
I can see your teeth.
We'll pull, we'll stop
And we won't get tired.
The frog smiled not only at animals. He loved nature and smiled at flowers, trees and the sun, like this:
Kwaki's mouth to the ears,
At least sew on the ties.
The frog was happy even with his own reflection in the puddle. He thought he met another frog! Let's imagine that we are also smiling frogs:
We are funny frogs, we pull our lips straight to our ears.
Pulled - stopped. And not at all tired!
The articulatory exercise "Frog" trains the mobility of the speech organs, and also helps to develop the correct position of the muscles for the further development of speech. Clear pronunciation requires strong, firm muscles of the lips, cheeks, tongue, and articulation gymnastics should become as much a daily ritual as brushing your teeth or bathing before bed.
Today there are a huge number of exercises aimed at working out different groups muscles. Our attention will be turned to the frog exercise for the buttocks, legs and abs. Various variations of the exercise allow you to work out several muscle groups at once, the main thing is to know the execution technique, taking into account all the nuances.
Frog exercise for stretching
Girls who want to become owners slender legs should pay attention to stretching exercises. "Frog" will in addition improve, strengthen the press and leg muscles. In addition, stretching has a positive effect on health, reducing the risk of diseases of the genitourinary system.
How to do the leg stretch frog exercise:
- Get on all fours and begin to spread your knees out to the sides until there is a right angle between the thigh and lower leg. The pubic bone should be perpendicular to the floor.
- Slowly push your pelvis back and lower your forearms to the floor. There should be maximum deflection in the back.
- Fix the position for half a minute and return to the PI, and then repeat the exercise several times.
To increase the stretch, you can connect the soles of the feet to each other. At first, it will be difficult to keep them next to each other, so you can ask an assistant to hold the feet.
Frog exercise for the press
This exercise is effective and with its help in a short time you can get rid of the ugly folds on the abdomen, tone the muscles and, if desired, achieve relief. The frog exercise involves all the abdominal muscles at once, but the greatest load is still on the rectus muscle. Perform the exercise in three sets, doing 20-30 repetitions. To get the result, after each approach, the press must burn.
How to do the frog exercise:
- Take a horizontal position, stretching your legs forward. Bend your knees, and then spread them apart, while the feet should be connected to each other.
- Pull your feet towards you as much as possible so that your legs eventually form a diamond. Cross your arms over your forearms so that they do not interfere.
- Keep your lower back pressed to the floor. Exhaling, twist, lifting upper part body. Fix the position.
- Inhaling, slowly return to the PI. Do the required number of repetitions.
If you want to increase the load on internal and external
An exercise with this name is familiar to us from childhood. Remember in kindergarten among other outdoor games, did we move forward in a line, jumping up from a sitting position and helping ourselves to push off the floor with our hands and feet at the same time?
Classic "Frog" - a more serious element physical activity than a play option for kids, but it is also quite suitable for children.
How to do it, what is its benefit for our body when performed regularly, and what types of exercises exist? Learn about everything right now.
What muscles are involved?
First of all, the muscles of the anterior abdominal wall, small pelvis, oblique muscles of the abdomen, gluteus and all the muscles that support the corset of the body, back, starting from lumbar before latissimus dorsi. Also the muscles of the arms are actively working - from the shoulder to the hand.
5 useful properties of the classic version
- Strengthening the abdominal muscles. The key to successful completion of the exercise is work muscle corset torso with a predominance of the load on the press.
- Strengthening the muscles of the arms and back, increasing the elasticity of the hips and buttocks. The arms play the role of a support on which, when lifting the legs, the entire weight of the body raised up rests, therefore, over time, their strength and ability to withstand loads begins to grow. The muscles of the back, hips and buttocks tense each time the legs leave the ground, and also take on the load from the weight own body strengthening from session to session.
- Improved coordination. Often, behind the seeming simplicity of the exercise, beginners do not see the threat of losing coordination and overestimate their strength. Balancing on fragile hands, you can not keep your balance, swing strongly forward or backward and hit the floor with your face or tailbone. Work gets better with every session vestibular apparatus, concentration increases, you are more in control of your own body.
- Suitable for children. In training for children, it is used as an element of acrobatics. When lifting the body, the muscles take on the load, but the joints and spine, on the contrary, are unloaded. Therefore, the exercise is extremely useful for children suffering from curvature of the spine, scoliosis, etc.
- Promotes weight loss and is indicated for all categories involved. The basis of the exercise static load, its goal is to burn fat, i.e., calories, even at a low heart rate. In addition, the load of the muscles of the abdomen and pelvis stimulates the work of the intestines, endocrine glands. This leads to a more active metabolism, and as a result - to losing weight in the most natural and beneficial way. Suitable for people of all ages and fitness levels.
4 movement options
A movement with this name exists in a variety of areas of fitness, sports and even dance., differing in execution technique and emphasis on various muscle groups. We offer an introduction to some of them.
1. The classic version of the "Frog"
At the first training, in order to avoid injuries, it is necessary to perform the exercise on a shock-absorbing surface, put a pillow or a soft rug.
- Starting position - squat down, leaning on the palms of the hands and toes of the legs (this is how the frog sits: hands with fingers apart inside, legs bent at the knees - outside). Bend your arms slightly at the elbows, this will make the load on them “softer”. Bent knees legs should be at the level of the elbows and slightly pressed against them. The gaze is forward, the whole body, from the head to the coccyx, forms a diagonal. Take a breath.
- As you exhale, raise your legs, tearing them off the floor and connecting the soles together, as if forming a rhombus with your feet. Rely on arms slightly bent at the elbows. Your body should form a horizontal line. Hold the elevated body for a few seconds.
- On an inhale, gently return to the starting position.
The described cycle is one repetition. 10-20 repetitions make up 1 set. If you do 3 sets of 10-20 repetitions daily, then within 5-6 weeks the result of working on yourself will become obvious and will please you. You can bring the exercise to hold the position in the lift from a few seconds to several minutes. This move is great.
Important! Avoid putting too much pressure on your arms at first and don't open your legs too wide as you lift - there is a risk of stretching the muscles in your arms and legs. For the first workouts, a simple pressing of the knees to the chest while lifting the legs off the floor is also suitable.
2. For the press
The frog exercise for the press is performed as follows:
- Starting position - lying on your back, legs bent at the knees. Open your legs like a book, while connecting your feet - a diamond is formed, while your knees go down, but freely - do not try to press them to the floor. Hands - in a position behind the head or crossed on the chest.
- With tension in the abdominal muscles, lift the upper body, at the top point, linger for 2 counts, at the very bottom - the shoulders barely touch the floor for a moment before a new rise. The abdominal muscles are constantly tense, but the knees and neck are as relaxed as possible.
Learn more from the video:
Do 3-4 sets of 15-20 repetitions with a break of 30 seconds.
Peculiarity! If the abdominal muscles are weak, during the complex, rest your outstretched arms on the floor from behind. This will relieve tension from the lower back, because. If abdominal muscles do not cope with the load, it is the lower back that takes all its weight, and as a result, it is greatly overstrained.3. Frog leg stretch exercise
This movement is widely used in gymnastics. The benefits of a good leg stretch are not just in your graceful gait. This gymnastic movement improves the mobility of the hip joints, increases blood circulation in the abdominal cavity and small pelvis, as a result - reducing the risk of many diseases. The frog exercise for the buttocks and legs is aimed at stretching the muscles of the inner thigh. This move helps.
Execution sequence:
- Starting position - standing on all fours, spread your knees to the sides, lower leg and thigh - at right angles to each other.
- Slowly lower your forearms to the floor, arching your back as much as possible. Better if you keep your feet on the floor in correct position a training partner will help. Stay in this position for 30 seconds and return to the starting position.
2 sets of 6-8 repetitions will help improve blood circulation in muscle tissues thighs and groin, to increase the flow of oxygen to them. You can do more if you feel you can.
Option for beginners, without arching the back. Lie on your back, open your legs as much as possible, connecting the soles. In the groin area - not pain, but a feeling of stretching and warmth.
Important! Do not overdo it with effort: consider flexibility and physical training your body. Inappropriate jerking will not bring benefits, but will only lead to unwanted injuries and knock you out of your training schedule.
