Buttocks, legs, stomach, arms – we learn to work through all the most difficult parts of our body, turning into the ideal of beauty.
Below we present three time-tested and personal experience exercises for each of the zones: buttocks, legs, abdomen and arms. But, of course, it should be remembered that no matter how intense your workouts, they must be supplemented by correct eating habits, adherence to water regime and reasonable self-restraint in food.
Table of Contents
Exercises for perfect glutes:
1. Lie on your back, bend your legs at the knees, put your hands along your torso .
As you exhale, forcefully lift your hips up, straining your buttocks and legs. As you inhale, slowly lower yourself to the starting position.
Do three sets of 20 reps.
2. Feet shoulder-width apart, feet parallel to each other, back should be straight .
Start squatting slowly and freeze for three counts with your thighs parallel to the floor (the angle between your calves and thighs should be 90 degrees). Then rise slowly. For the best effect, you can take dumbbells in your hands.
Do three sets of 20 reps.
3. Feet shoulder width apart, feet parallel to each other, back should be straight .
Take a wide step forward and sit down on the leg that lunged. The knee of the other leg almost touches the floor. Return to starting position. Do three sets of 15 lunges on each leg.
For the best effect, you can take dumbbells in your hands.
Exercises for perfect legs:
1. Take 4 kg dumbbells in each hand. Hands should be along the torso. Legs together, back straight.
Take a step to the left and squat down so that the thigh of the supporting leg is parallel to the floor. The other leg should remain straight at all times. Tilt your torso so that the dumbbells in your hands are on the sides of the shin of the supporting leg. Return to starting position. Return to a standing position, then lunge back with your left foot. This will be a reverse lunge. The dumbbell arms should now be along the right shin.
Do three sets of 20 reps per leg.
2. Get on your knees, lean on your arms bent at the elbows (hands are on the floor).
Swing one leg back, then to the side, and back again. On the fourth count, return your leg to its original position.
Do two sets of 20 reps per leg.
3. Lie on your side, rest your head on your arm bent at the elbow.
The lower leg is straight, the upper leg is bent at an angle of 90 degrees and perpendicular to the body. Raise your lower leg and then slowly lower it.
Do three sets of 30 reps per leg.
Exercises for a perfect belly:
1. Lie on your back, bend your legs and hug them with your arms, while keeping your head and shoulders in place.
Without lifting your lower back and pelvis from the floor, straighten your legs and arms. An angle of 45 degrees should form between the floor and the legs, and the arms should be extended behind the head. Return to the starting position after three counts. In this exercise, with your legs and arms extended, it is very important to remember to breathe.
Do three sets of 15 reps.
2. Lie on your back with your arms at your sides.
Raise your legs to perpendicular to the floor. Then lift the pelvis off the floor and lift it as high as possible. Having reached the maximum muscle tension, return to the starting position.
Do three sets of 15 reps.
3. Lie on your back with your hands behind your head.
Bend your knees at a 45 degree angle. While spinning imaginary pedals on a bicycle with your feet, alternately bring the right and left elbows to the corresponding legs to the knees (right – to the right, left – to the left).
Spin the bike for three minutes.
Exercises for perfect hands:
1. Take a lying position. The palms should be slightly wider than the shoulders, the back should be straight.
Bend your arms down to the floor, as you would with regular push-ups. At the same time, lift and bend one leg, pulling the knee up to the elbow. Return to the starting position and repeat the same action, but with the other leg.
Do 30 push-ups for each leg.
2. Take two dumbbells, 1-2 kg each, bend your arms at the elbows (angle 90 degrees), legs shoulder-width apart, knees slightly bent.
Now tilt your body (it should be almost parallel to the floor) without changing the position of your arms. Then straighten your arms, straightening them to parallel with the floor, and then slowly bring them to the previous position. This is one repeat.
Do three sets of 20 reps.
3. Get on your knees, cross your shins, then from this position, take a position as during push-ups.
Arms slightly wider than shoulders, back straight, support on hands and knees. The bent legs do not touch the floor, they are almost perpendicular to it. Keeping this position, lower yourself down. The elbows should spread out to the sides, forming 90 degrees. Return slowly to the starting position.
Do three sets of 15 reps.
Photo: Getty Images
