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Before starting each workout, a proper warm-up of the individual muscle groups should not be omitted. It doesn’t matter if you are a beginner or advanced. To begin, about 4 series of 10-15 repetitions will be enough for you, but if you can do more, of course that’s fine.
Abs
Crunches
The most ideal exercise for shaping the midsection.
Lie on your back and slide your hands under your head. Bend your legs so that your feet rest on the floor. Slowly lift your torso, trying to roll it up. Lift and curl. At the top exhale and try to tense your abs a little more. Then return the torso to the starting position. Maintain continuous muscular tension in the abdominal area throughout the exercise.
Leg raises
An excellent exercise that shapes the lower part of the abdomen. Lie down on the floor. Place your arms loosely by your sides. Slightly bend your knees. Slowly begin to raise them in an arc. Raise them to a maximum of a 60-degree angle with the floor. Do not allow your heels to touch the floor.
Legs
Squats
A classic exercise for the thighs and gluteal muscles. Stand with your feet shoulder-width apart. Turn your toes slightly outward. Place your hands on your hips. Bend your knees and perform a squat. During this movement do not lean forward; keep your torso upright. The squat should be deep enough so that your thighs are parallel to the floor. When returning to the starting position, contract your gluteal muscles.
Scissor kicks
The ideal exercise for toning the inner thigh. Lie on your back and slide your hands under your buttocks.
Raise your legs to a vertical position. Try to maximally lengthen the inner thighs. Slowly swing your legs to both sides.
