This season, the time for the traditional women's marathon "Lose Weight by Summer" has been delayed due to the atypically cold weather. But you still want to please yourself and those around you with ideal forms in a bikini! AnySports 10 exercises that will help you deal with the "problem areas" of the female body, even if they are difficult to change after your morning runs or squats in the gym.
Raise one leg with the body tilted forward
This exercise perfectly tones and tightens the gluteal muscles, engages all the muscles of the core, which helps prevent back pain.
How to do it: Take a pair of dumbbells. Stand straight, transfer your body weight to your left leg, and lift your right leg off the floor, slightly bent at the knee. Extend your right leg back so that it is parallel to the floor. At the same time, tilt the body forward, and with your hands try to reach the toe of the supporting leg. Imagine that your extended leg and body are one straight line. Hold this position for a couple of seconds, then return to the starting position.
What to look for: Returning to the starting position, try to strain your buttocks - this will allow you to better work them out, as well as avoid unnecessary stress on the back. During the exercise, the muscles of the core should be tense, the chest should be straightened.
Side bar
This exercise is your secret weapon! It allows you to quickly and effectively work out the waist, which will visually make you slimmer. The plank engages the deep core muscles that are left untreated during normal ab exercises.
How to do it: Lie on your left side with your legs extended. Lean on your left arm bent at the elbow and lift the body up, lifting it off the floor. The body should form a straight line from feet to shoulders. Hold in the top position for 30 seconds, then lower your body to the floor. Repeat the same on the right side.
Push ups
Push-ups are a versatile calorie burner as well as a great strengthening of the whole body, especially the muscles of the arms and chest.
How to do it: Get on all fours with your hands in one line, slightly wider than your shoulders. Stretch your legs, lean on your toes. Lower your body downward, bending your arms at a 90-degree angle. At the bottom, the chest should almost touch the floor. Then straighten your arms and return to the starting position.
What to look for: Make sure that you do not have a sag in the lower back, and the pelvis does not go up. Your core muscles must remain tense at all times.
Plie from second position
This ballet movement strengthens the inner thigh and also tones the gluteus minimus. The result is slender and strong legs like a professional dancer.
How to do it: Stand with your feet wider than shoulder width apart. The toes of the feet are turned outward. Squat, bending your knees so that your thighs are parallel to the floor. Keep your back straight. Having reached the bottom point, gently straighten your legs and return to the starting position.