Article content
Before the start of each workout, a proper warm-up of the individual muscle groups should not be missing. It doesn’t matter whether you are a beginner or advanced. To start, 4 sets of 10-15 repetitions will be enough, but if you can do more, that’s of course fine.
Abs
Crunches
The most ideal exercise for shaping the midsection.
Lie on your back and tuck your hands under your head. Bend your legs so that your feet rest on the floor. Slowly lift the torso while trying to curl it as if rolling. Lift and twist. At the top, exhale and try to tighten the abdomen even more. Then return the torso to the starting position. Throughout the exercise, keep continuous muscular tension in the abdominal area.
Leg raises
An excellent exercise shaping the lower part of the abdomen. Lie on the floor. Place your arms loosely at your sides. Slightly bend your knees. Slowly begin to raise them in an arc upwards. Raise them to a maximum of a 60-degree angle to the floor. Do not allow the 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 that your thighs are parallel to the floor. When returning to the starting position, tighten your gluteal muscles.
Scissor kicks
An ideal exercise for toning the inner thigh. Lie on your back and tuck your hands under your buttocks.
Raise your legs to a vertical position. Try to maximize the stretch of the inner thighs. Slowly swing the legs to both sides.
