Today we will be focusing on the bottom area, ie legs and buttocks.
Feet are shoulder width apart. Leaning forward, keeping your knees bent, we try to bring the hands (while u’re holding weights) as close as possible to the front of your legs. The moment u stand straight, contract your glutes as much as possible.
3 sets of 15 reps each set. 1 minute break between sets
Place one feet forward and the other behind. Lower your body as much as u can, the knee behind should almost touching the floor. Hold a dumbbell on each hand.
3 sets, of 15 reps each leg (30 both legs). 1 minute break between sets
Move your feet out so that they are wider than shoulder-width apart. Hold a dumbbell on your hands and squat down. Bend a little bit forward and balance on the left side. Repeat the same exercise balancing on the right side.
3 sets of 15 reps each set. 1 minute break between sets
Place a sling above the knee. Sit in the semi-squat position and take two steps to the left, two steps to the right.
3 sets of 15 reps each set (one walk on each side is called a reps). 1 minute break between sets
The starting position is lying on your back .Rest your glutes on the floor, knees bents wide as the shoulders distance. The slingshot is placed above the knees. Raise the buttocks, meanwhile be careful not to cause a tenderness of the pelvic. The moment you stand up move your legs inwards and outwards. Sit on the floor again. It is good to do the exercise with a slingshot, but even without it you can do it.
3 sets of 15 reps each set. 1 minute break between sets
Starting position as the previous exercise, with the only difference being that one of the legs is raised (not fully extended, but slightly bent at the knee). In that position (with the leg raised) we make the detachment from the ground, raising the buttocks.
3 sets of 15 reps each set. 1 minute break between sets
Climb with one foot to a place that has a base (armchair, chair, bed, table, etc., set the height yourself). While climbing, bring the other leg, lying down, back. You should carry weights in your hands.
3 sets of 15 reps each set. 1 minute break between sets
Put your leg on a static object (armchair, bed, table). Climb on the object by slightly touching the surface with the other foot. Do not stand on it. Get down in a squat position.
3 sets of 10 reps each leg (i.e. 20 reps both legs). 1 minute break between sets.
We finish the exercise session with 2 rounds of abdominal exercises. Perform them without taking a rest.
Stand straight and move your foot a little bit on the side. Lift your hand up on the opposite direction of the foot.(if the foot is directed on the left, move your right hand) . Try to touch the fingertips by sitting as low as possible and also using the other hand, without lowering the hand that is up (you should be holding a dumbbell on that hand) Careful. Sight is important. Keep watching the hand while it stays up.
Repeat for 10 seconds on each side.
Sitting down on the buttocks, put your hands under the glutes. Lift you legs off the ground and Start moving them as in the video.
Time: 20 sec
Sitting on the buttocks, Keeping the balance using the palms that are positioned sideways ( behind the buttocks), lift your legs up then stretch without putting them on the ground.
Time: 20 sec
Sit on the floor, with legs crossed and detached of the ground. Hold a dumbbell in your hands, and every time that you move your body from side to side, bring the dumbbell on the same direction as well.
Time: 20 sec
Set sideways, leaning on the beryl with the legs slightly bent, place the hand on the head and raise the legs and head at the same time, trying to bring the knee as close to the elbow as possible.
We turn to the other side and execute the exercise.
Time: 15 seconds each side.
Keep staying in the previous starting position. Lie down on your side and put one of your arms above your head, while the other one should be stretched forward. Lift the leg up and try to slightly touch it using the hand positioned above your head.
Time: 15 seconds each side, 30 seconds total.
Lie on the side, keeping your balance with your elbows on the floor and you legs fully stretched. The only contact points with the floor are the elbow and the heel. Raise the other hand, and rotate your arm inward. Time: 10 seconds on each side.
Time: 15 seconds each side, 30 seconds total.
Put your legs and palm of the hand on the floor and start alternatively lifting your hands up, keeping them extended.
Time: 20 Sec