Belly, legs and bottom workout

Spring is here. High time to prepare your body for the summer. With this workout for stomach, legs and butt you are guaranteed to make a nice beach figure.

Lifting in the butt level

Lie on your stomach and push a rolled towel under the pelvis. Put your forehead on your hands, head and neck remain relaxed. Bend both knees so that the soles of the feet are facing the ceiling. Press the heels together.

Let's go: pull the belly button inwards and slowly lift the thighs with the power from the pom-poms as far as possible when exhaling. But please without any impetus to get! Push the foot soles up and knees close, heels stay together. When breathing in, lower the thigh again, but do not drop it. Repeat 10 to 20 times.

Warm-up for all abdominal legs-butt exercises
Before you start exercising, the muscles must come to operating temperature.

skipping

Feet hip width apart, arms close to the body, skipping rope at hip height. Loosely swing the rope out of your wrists, jump on the balls of your foot quite flat above the ground. At least 2 minutes.

Deep sprinting

Large lunge with right forward. Prevent upper body, support with hands on both sides next to the foot, stretch behind leg. Change leg position as if sprinting. Do you manage 30 times?

Heels up!

Grasp dumbbell or water bottle with both hands, raise to chin height. Walk slowly on the spot, pulling the lower legs to the back and the heels almost to the buttocks. 2 to 5 minutes

Belly: roll upwards

Lay flat on your back and legs at an angle. Raise the toes with the heels firmly pressed to the floor. Place the palms in front of the chest.

Let's start: tense abdominal muscles. When breathing out, pull the lower ribs towards the pelvis. Release the shoulder blades from the floor, lift the upper body slowly upwards and at the same time stretch the arms upwards. Keep chin straight, do not pull on chest. With inhalation, slowly unroll the upper body.
Repeat the exercise 10 to 20 times, sometimes more, sometimes less high, to train all sections of the abdominal muscles.

High the pelvis

Roll up the towel and place it on the spine. Extend your arms sideways, with your hands firmly pressed to the floor. Stretch legs up, head and shoulders stay relaxed.

Let's start: When breathing out, tense the lower abdominal muscles firmly, then lift the legs, butt and pelvis in the direction of the chest. Slowly, without taking momentum! The toes are pointing straight up. Slowly lower with inhalation, but do not completely lower the pelvis and raise again the next time you exhale.
It is important to keep the abdominal tension during the entire exercise. 10 to 20 times.

side support

Lay on right side, bend lower leg, straighten upper straight. Support on the right forearm, the elbow is vertical under the shoulder. Supporting the left hand on the hip.

Let's start: With the exhale pull the navel to the spine, tighten the abdominal muscles and lift the pelvis until the body forms a straight line from the toe to the head. At the highest point of the movement, hold the tension for a breath. When inhaling, lower the pelvis slowly.
10 to 20 times, paging and repeat.