Sitting down, legs fully stretched and the back is completely off the ground. Put a slingshot above the ankles. Try to open the legs sideways without removing the slingshot. Keep your abdomen contracted, and if you want to, you can also detach the hands off the ground. If you find it difficult to do so, continue keeping them in the same position as shown in the end of the video.
Time: 30 sec
3 sets - 24 resp (12 with one foot, 12 with the other)
45 seconds break between sets
Place the palm of your hands and toes on the ground. Feet are positioned as shown on the video. Lift one leg up, and then repeat the same movement on the other leg.
4 sete – 15 resp
45 seconds break between sets
Lying on your back, keep feet together and hold a dumbbell above the abdomen using your hands. Raise your buttocks as high as possible off the ground. We stand for two seconds, contracting the buttocks and then sit down again. Careful! Movement should not be done by moving the waist.
4 sets - 24 resp (12 with one foot, 12 with the other)
45 seconds break between sets
Continue lying down. This time hold one leg up. Raise the buttocks off the ground being careful with any waist movements. The movement should be done raising the buttock, do not arch your back. The moment you go up, try to contract the buttocks as much as possible.
4 sets - 20 reps (12 with each leg)
Rest between sets 45 seconds.
Keep weights in your hands and climb into a chair or sofa using only one foot, while we raise the other leg backwards as high as possible. Be careful when lifting the leg, you should not be putting pressure to the upper part of your body but to your glutes. After finishing the exercise with one foot, continue on the other foot.
4 sets - 20 reps (12 with each leg)
Rest between sets 45 seconds.
Climb again on the chair using one foot, but this time lift the leg forward raising the knee as much as you can. After finishing the exercise, continue on the other foot.