1. Sumo squats with a dumbbell
Take one dumbbell with both hands and hold in front of him, dropping the palm down. Feet wide: approximately 30 inches wider than shoulders. Pointing outward at an angle of 30 °.
Keeping your back straight, slowly squat until parallel with the floor. Keep a slight bend in your lower back and keep your heels off the floor. When you descend slightly below parallel, start the upward movement and return to starting position. Do 15-20 repetitions, 2-3 sets.
2. Strap
Lie on the floor face down holding the body weight on toes and forearms. The elbows must be strictly under the shoulder joints. Feet is kept together.
The body should form a straight line from head to heels during the exercise, buttocks tight, stomach try to pull. Lock body in this position throughout the approach. Beginners can try alternating: 30 seconds plank, 30 seconds rest (so 3 times).
3. Twisting
Lie on your back, bend your legs at the knees at a 90 ° angle, place your hands behind your head.
Accented with effort of the abdominal muscles begin to tear blades off the floor, twisting the body. At the top of the exercise, take a 1-2 second pause, then return to the starting position. The number of repetitions should not exceed 20 (for beginners), the number of sets to 3. Don’t strive for quantity, pay attention to technique.
4. Lift pelvis on one leg
Lie on your back, bend one leg at the knee, and the second one to keep in the air.
Begin performing the lifts the pelvis up focusing on one heel. In the upper position hold, straining buttocks: the main burden must fall on the gluteal muscles! This exercise can be performed with dumbbells or a weightlifting man. You should perform 3-4 approach, 12-15 reps (on each leg).
5.Kicks on all fours
Stand on all fours, eyes aim forward.
On the exhale lift one leg off the floor and, without straightening, point it upwards, from the middle of the amplitude straighten your leg and lift it as high as possible. At the top squeeze your buttocks and stop. During the movement of the whole body, except the working leg should remain motionless. Ideally you should do 4 sets of 12 reps (on each leg).
Do 2-3 times a week and in a month you will see results!
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