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For training to be effective, you need to do a variety of exercises and constantly increase the number of repetitions. For example, today you squat 10 times, tomorrow 15, the day after tomorrow 20, and a week later you generally replace this exercise with lunges. Don't know how to come up with such a large number of exercises ? Add unusual exercises to the basic ones, and you will notice the result!
1. Bridge with leg lift
Lie on your back, rest your feet on the floor, put your hands along the body. Raise your straight leg up. Tear off the pelvis from the floor, slowly lift it up without tearing off the shoulder blades. Then lower your pelvis to the floor. 15 repetitions. Then do the exercise with the other leg. You can put a dumbbell on the pelvis , as in the photo.
2. Raising the leg to the side, kneeling
Get on your knees, put your right hand on your thigh, lean to the left side, lean on your left palm. Straighten your right leg, take it to the side and lift it up. Do 20 reps, then with the other leg.
3. Pulling the leg back
Place your feet shoulder-width apart. Take dumbbells in your hands, hold your palms opposite each other at hip level. From this position, simultaneously take a straight leg back, spread your arms to the sides until fully extended. Return to starting position. Do 15 repetitions for each leg.
4. Jump Squats
Place your feet shoulder-width apart. Sit down a little, take your hands back. From this position, begin to raise your arms up, while jumping out . After the jump, sit down again and take your hands back. Do 20 reps.
5. Kick
Get on all fours, put your hands on your elbows. Pull your foot towards you, lift your leg and bend it to make a 90 degree angle . Then straighten your leg completely and place it back on the floor.
Look at these summer photos and imagine how gorgeous you will look on the beach. Try now so that you can feel great later.
