Your Individual workout complex
All exercises are performing in 3 set 15-18 repetition on each, rest time 30-45 seconds.
Exercises for legs and hips
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Stand with feet about shoulders distance apart. Put palms on shoulders. Squat down until thighs are almost parallel with floor while moving buttocks backward. Return to start position.
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Stand, right feet ahead, hand on the belt. Step forward, bending knees to 90 degrees as shown. Rear knee should almost touch the floor. Push back up to standing position.
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For whole muscle groups
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Get down on the hands and knees, positioning the hands a bit wider than the shoulders. Push the knees up so that you're resting on the hands and toes. Keep the abs engaged and make sure your body is in a straight line from the head to the heels. Bend the elbows and lower into a pushup until your elbows are at about 90 degrees. Press back to start position.
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Resting on the right forearms, left hand on the belt. Keep your back flat, in a straight line from head to heels. Hold for 20 to 60 seconds. Change the body position.
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Exercises for abdominal muscles
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Lie on your back with knees bent. Put hands behind head and lift shoulders and hips off the ground in a crunch. Lower and repeat.
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Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
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Stretching exercises
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Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sides.
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Stand with feet about shoulders distance apart. Exhale and fall forward, (bend knees if you need to). Place the hands on the floor, your ankles or shins. Look up, pulling your back up until it's flat. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position.
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Sit on the floor, right leg straight, left leg bended in at right knee. Slowly bend forward from hips toward foot of right leg. Repeat on other side. |
