Beginners do one set of each exercise. Gradually increase the load: do 2, and then 3 sets, rest between sets – no more than a minute. To increase the intensity, in all exercises, you can add a pause at the point of maximum muscle tension without holding your breath.
Strengthens the front and back of the thigh, buttocks. Go down, bending your knees at an angle of 90 °. As you exhale, rise. Repeat 16-20 times, change legs. Attention! Keep the lower leg in front of the standing leg strictly upright, the body – straight, the abdominal muscles tense.
2. WIDE SITTING (plie)
Strengthens the buttocks, inner and back of the thigh. Stand straight, legs wider than shoulders, turn hips and feet 45 °. While inhaling, sit down without tilting the body and without changing the position of the knees. As you exhale, rise. Repeat 16-25 times. Attention! Tighten your buttocks as much as possible. Keep the body strictly vertical. Make sure you learn about wrapping sprained ankles in hand so you don’t face any issues if you get any injuries being a newbie.
3. LEG RAISES
Strengthens the glutes and hamstrings. Get on your knees, lean on your elbows. The knees are bent at a 90 ° angle. Raise your leg so that the heel is facing the ceiling. Lower the leg, touching the shin of the supporting leg with the knee. Repeat 25-30 times, then change legs.
Attention! Lifting your leg, do not bend your lower back.
4. SIDE LEG LIFT
Strengthens the buttocks and outer thighs. Lie on your side, lower arm under your head, upper arm at the waist or extended along the body. Bend your knees at an angle of 90 °. Position your legs so that there is also a 90 ° angle between the body and the hips. The upper leg rests on the lower leg without moving. Knees together. As you exhale, raise your leg so that the lower leg is parallel to the floor, while inhaling, lower it. Repeat 25-30 times, change sides, and repeat. Attention! Do not swing your knee when lifting your leg.
5. ROLLING THE BODY
Strengthens the upper abdomen. Lie on your back. Bend your knees and pull your heels to your buttocks. Hands behind the head, head with the body in one line. As you exhale, lift the upper part of the body, lifting the shoulder blades from the floor. While inhaling, lower. Repeat 25-30 times. Attention! Do not cross your arms behind your head. Do not tilt your head forward. Do not bend in the lower back. Tighten your lower abdomen.
6. REVERSE ROLL
Strengthens the lower abdomen. Lie on your back, arms under your head, bend your legs at the knees, pull them towards you. As you inhale, pull your knees to your chest, lifting your pelvis off the floor, feeling the lower abdomen tighten. On an exhalation, lower. Repeat 25-30 times. Attention! Do not swing your legs! Bring your knees as close to the chest as possible.
7. SIDE PLANE
Strengthens all the muscles in the center of the body: the rectus and oblique muscles of the abdomen, the muscles of the back and lower back, buttocks, inner thighs. Lie on your side, bend your lower arm, placing your elbow under your shoulder, rest on your lower leg and forearm. Freehand at the hip or waist. Bend your knees slightly, place your heels in line with the body.
Leaning on the elbow and lower leg, increasing the lateral tension of the lower side of the body, tear the pelvis off the floor while pulling the stomach in. Raise the pelvis above the floor and lower it without completely touching the floor. Repeat 4 to 12 times, change sides. Attention! Maintain a lateral position, do not fall forward or backward. Do not put emphasis on the wrist. Do not bend in the lower back, keep your back and stomach tense.