7 best exercises for girls
The main secret to success is consistency, self-belief, and proper exercise. Everyone wants to be beautiful and fit. To do this, there are hundreds of simulators and thousands of different workouts.
Lunges
Strengthen the front and back of the thigh, buttocks. Lower yourself down, bending your knees at a 90-degree angle. On the exhale, stand up.
Repeat 16-20 times, switch legs.
Attention! Keep the lower leg in front of the standing leg strictly vertically, the body-straight, strain the abdominal muscles.
Wide squat
They strengthen the buttocks, inner and back of the thigh.
Stand up straight, legs wider than your shoulders, and turn your hips and feet 45 degrees. When inhaling, sit down without tilting the body or changing the position of the knees. On the exhale, stand up.
Repeat 16-25 times.
Attention! Stretch your buttocks as much as possible. Keep the body strictly upright.
Leg lift
Strengthen the buttocks and back of the thigh.
Get on your knees, lean on your elbows. Knees bent at a 90°angle. Raise your foot so that the heel is facing the ceiling. Lower the leg, touching the shin of the supporting leg with the knee.
Repeat 25-30 times, then switch legs.
Attention! Lifting the leg, do not bend the lower back.
Lateral leg lift
Strengthens the buttocks and outer thigh.
Lie on your side with the lower arm under your head, the upper arm at your waist, or stretched out along your body. Bend your knees at a 90°angle. Position your legs so that there is also a 90°angle between your body and thighs. The upper leg rests on the lower one without moving. Knees together. On the exhale, raise the leg so that the shin is parallel to the floor, on the inhale, lower it.
Repeat 25-30 times, switch sides, and repeat.
Attention! Do not turn the knee when lifting the leg.
Twisting the body
Strengthens the upper abdomen.
Lie on your back. Bend your knees and pull your heels up to your buttocks. Hands behind the head, head and body in line. As you exhale, lift your upper body, lifting your shoulder blades off the floor. Lower it as you inhale.
Repeat 25-30 times.
Attention! Don't cross your arms behind your head. Do not tilt your head forward. Do not bend in the lower back. Tighten your lower abdomen.
Reverse twisting
Strengthens the lower abdomen.
Lie on your back, hands under your head, legs bent at the knees, pull up to yourself. As you inhale, pull your knees up to your chest, lifting your pelvis off the floor, feeling your lower abdomen tighten. Lower it as you exhale.
Repeat 25-30 times.
Attention! Don't swing your legs! Keep your knees as close to your chest as possible.
Side bar
Strengthens all the muscles of the center of the body: the rectus and oblique abdominal muscles, the back and lower back muscles, the buttocks, and the inner thigh.
Lie on your side, lower arm bent, placing the elbow under the shoulder, emphasis on the lower leg and forearm. Free hand on hip or waist. Bend your knees slightly and place your heels in line with your body. Leaning on the elbow and shin, increasing the lateral tension of the lower side of the body, lift the pelvis off the floor, while retracting the stomach. Raise the pelvis above the floor and lower it without completely touching the floor.
Repeat 4 to 12 times, then switch sides.
Attention! Maintain a sideways position, do not fall forward or backward. Do not focus on the wrist. Do not bend in the lower back, keep your back and stomach in tension.
Repeat this complex 3 times a week, combining with proper nutrition - and in a month you are guaranteed to lose some of the extra pounds.
What are your favorite exercises? Please comment.
Lunges
Strengthen the front and back of the thigh, buttocks. Lower yourself down, bending your knees at a 90-degree angle. On the exhale, stand up.
Repeat 16-20 times, switch legs.
Attention! Keep the lower leg in front of the standing leg strictly vertically, the body-straight, strain the abdominal muscles.
Wide squat
They strengthen the buttocks, inner and back of the thigh.
Stand up straight, legs wider than your shoulders, and turn your hips and feet 45 degrees. When inhaling, sit down without tilting the body or changing the position of the knees. On the exhale, stand up.
Repeat 16-25 times.
Attention! Stretch your buttocks as much as possible. Keep the body strictly upright.
Leg lift
Strengthen the buttocks and back of the thigh.
Get on your knees, lean on your elbows. Knees bent at a 90°angle. Raise your foot so that the heel is facing the ceiling. Lower the leg, touching the shin of the supporting leg with the knee.
Repeat 25-30 times, then switch legs.
Attention! Lifting the leg, do not bend the lower back.
Lateral leg lift
Strengthens the buttocks and outer thigh.
Lie on your side with the lower arm under your head, the upper arm at your waist, or stretched out along your body. Bend your knees at a 90°angle. Position your legs so that there is also a 90°angle between your body and thighs. The upper leg rests on the lower one without moving. Knees together. On the exhale, raise the leg so that the shin is parallel to the floor, on the inhale, lower it.
Repeat 25-30 times, switch sides, and repeat.
Attention! Do not turn the knee when lifting the leg.
Twisting the body
Strengthens the upper abdomen.
Lie on your back. Bend your knees and pull your heels up to your buttocks. Hands behind the head, head and body in line. As you exhale, lift your upper body, lifting your shoulder blades off the floor. Lower it as you inhale.
Repeat 25-30 times.
Attention! Don't cross your arms behind your head. Do not tilt your head forward. Do not bend in the lower back. Tighten your lower abdomen.
Reverse twisting
Strengthens the lower abdomen.
Lie on your back, hands under your head, legs bent at the knees, pull up to yourself. As you inhale, pull your knees up to your chest, lifting your pelvis off the floor, feeling your lower abdomen tighten. Lower it as you exhale.
Repeat 25-30 times.
Attention! Don't swing your legs! Keep your knees as close to your chest as possible.
Side bar
Strengthens all the muscles of the center of the body: the rectus and oblique abdominal muscles, the back and lower back muscles, the buttocks, and the inner thigh.
Lie on your side, lower arm bent, placing the elbow under the shoulder, emphasis on the lower leg and forearm. Free hand on hip or waist. Bend your knees slightly and place your heels in line with your body. Leaning on the elbow and shin, increasing the lateral tension of the lower side of the body, lift the pelvis off the floor, while retracting the stomach. Raise the pelvis above the floor and lower it without completely touching the floor.
Repeat 4 to 12 times, then switch sides.
Attention! Maintain a sideways position, do not fall forward or backward. Do not focus on the wrist. Do not bend in the lower back, keep your back and stomach in tension.
Repeat this complex 3 times a week, combining with proper nutrition - and in a month you are guaranteed to lose some of the extra pounds.
What are your favorite exercises? Please comment.