Yes, every year we remember that soon there will be a beach, bare legs, arms and all this is no, no and will cause complexes even for Bella Hadid herself. Firstly, we advise you not to have complexes – every body is beautiful, and secondly, we give you a plan of six exercises that will strengthen your muscles. Moreover, not on our own, but with the help of an expert we trust.
Yana Reprintseva, founder of the Reshape network of fitness studios, shares the most effective and useful exercises that, if practiced regularly, will definitely put you in the shape you want by summer. But of course, we also recommend stopping by the studio to work with an instructor!
Before starting a set of exercises, we recommend starting with a simple warm-up, which will help prepare the muscles, joints and ligaments for training and prevent injuries.
You will need two dumbbells for this workout. We do all exercises with 12-16 repetitions in each direction. Let’s pay attention to our breathing. Breathing cycles are indicated in each exercise.
Side lunge + crunch
Standing position. Dumbbell – in right hand. Deep breath. As you exhale, take a wide step with your left foot to the side, bend your knee and transfer your body weight to your left leg. We reach for our left foot with our right hand. We turn the body to the left, direct the left hand and look up.
As you inhale, return to the starting position by pushing your left leg. We take the dumbbell in both hands. As you exhale, bend your knees, move your pelvis back, turn your body to the right. We return to the starting position.
Use: activation of the gluteus maximus muscle, which is responsible for the shape of our hips; exercising the gluteus medius muscle, which is an important stabilizing muscle for the hip joint; nuclear motility; activation of oblique abdominal muscles.
hip-pulley
Standing position. Feet shoulder-width apart, dumbbells in both hands. We move our pelvis backwards by tilting our body forward. As you inhale, stretch your arms to form one straight line with the body. As you exhale, bring your elbows together behind you. We straighten our arms and return to the starting position.
Use: activation of gluteal muscles; training the biceps of the thigh, which forms a beautiful shape of the legs; opening of the shoulder girdle; the formation of sculpted deltas, a beautiful back and a neat posture.
Lying position. Lift your right leg up, wrapping it with your arms below the knee. At the same time, we round the shoulder girdle and lift the shoulder blades off the mat. The lower back is pressed to the floor. We stay in this position for 1-2 seconds and change legs. We do 16-20 repetitions in a row.
Use: abdominal muscle tone, sculpted abdominal muscles; shoulder girdle mobility; activation of pelvic floor muscles.
gluteal bridge
Lying position. The legs are bent at the knees. As you exhale, lift your tailbone off the mat, then, vertebra by vertebra, lift your body higher until you want to bend your lower back. However, we do not bend our lower back. As you inhale, lower yourself to the starting position.
For experienced athletes, I recommend 12-16 repetitions on one leg. And then switch sides.
Use: the formation of a magnificent hip shape; hamstring activation; Working of pelvic floor muscles.
Squat + hunchback
Standing position. Dumbbell – in left hand. As we exhale, we lift the left leg off the ground, making a hunched movement in the right leg. We feel the activation of the gluteal muscles. While breathing, we return to the standing position. We take the dumbbells in both hands and do a classic squat. Feet turned to the sides, we do not bend our lower back. We take the dumbbell in our right hand. We make a hump on the left leg. And such.
Use: deep work of gluteal muscles; fat Burner; activation of stabilizer muscles by reducing the fulcrum; training the quadriceps for the effect of toned legs; activation of abdominal muscles.
Full body workout with emphasis on abdominal muscles
Position square. We put our feet on our toes and lift our knees off the floor. We turn to the right side so that the shoulder joint is clearly above the wrist. We extend the left arm and right leg in a single row. As you exhale, touch your right leg with your left hand. We return to a straight line and then to a square position. Let’s do the exercise in the other direction.
Use: beautiful relaxation of the whole body; activation of stabilizer muscles; working with deep abdominal muscles; magnificent abs formation; fat Burner.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
