3 sete 12 reps
45 seconds break between sets
Lie down sideways leaning in one of your elbows. Raise your waist off the ground. After making the detachment, you should also lift your leg up as in the video. Hold a slingshot above the knee and try to stretch it as much as you can. Lie down again In the starting position. Careful, you should not rase the waist and leg at the same time but one after the other as shown in the video.
3 sets - 24 reps (12 each leg)
45 seconds break between sets
Starting position will be lying on the ground, feet together. We have the slingshot placed on the soles of the feet (as in the video). One foot is on the ground, the other is being held in the air. When lifting the buttocks (making a full detachment off the floor), raise the leg up while having the slingshot on. Lower the buttocks together with the foot, but do not place the foot on the ground yet.
3 sets - 24 reps (12 each leg)
45 seconds break between sets
Lie down on the stomach and bend your knees upward. Place the slingshot above the kneecaps. Position your feet sideways and then raise them up as much as possible. Continue doing so until you feel some pressure on the area where the slingshot is placed. This will be called a rep.
3 sete - 20 reps (10 me secilën këmbë)
45 seconds break between sets
Place your feet shoulder-width apart as you’re standing straight. Step left leg behind right leg. Bend right knee, engage glutes, and lower until right thigh is parallel to the floor.
3 sets - 24 reps (12 each leg)
45 seconds break between sets
Hold two weights in the hands, and sit in the lunges position bringing the legs forward, diagonally. Alternate your feet movement on each repetition. This is called a rep.
3 sets - 20 reps (10 each leg)
45 seconds break between sets
With your legs shoulder-width apart, sit in a squat position. When getting up, lift one leg sideways as high as possible, and then sit down again in the squat position. Stand up in the starting position and repeat the exercise using the other leg.
3 sets - 30 reps (15 each leg)
45 seconds break between sets
Lie down on the side and lean on your elbow for some balance. Bent the left leg and hold it above the right one. Stretch the right leg and make sure to lift it up until it touches the inside of left thigh.