Spiderman Plank
– The starting position is a high plank with straight arms. Bring the right knee to the right elbow without lifting the hips.
– Return to the starting position. Repeat the same movement with the left knee and left elbow.
Single Leg Lift
– Stand with feet hip-width apart and place hands along the body.
– Shift the body weight to the left leg and lift the right leg while bending forward.
To maintain balance, extend the arms downward. Continue bending forward until the right leg and the torso form a straight line parallel to the floor.
Star Jump
– Keep feet together and arms placed at the sides. Bend the knees, try to extend the hips backward and go into a half squat position.
– Perform a powerful jump, spreading the arms and legs into a star shape.
– Land carefully with the balls of the feet and return to the starting position.
Ice Skater
– Stand straight, jump to the right and land on the right foot.
– Jump to the right again, then jump to the left twice. Alternate jumping, gradually increasing speed.
Single Leg Bridge
– Lie on your back, bend the knees, and place the feet hip-width apart.
Lift the hips and one leg, exerting pressure on the heel and shoulder blades. Hold this position for 5-10 seconds. Return to the starting position and switch legs.
When performing the bridge exercise to lift the glutes, there should be tension in the glutes and abdominal muscles.
Side Push-Up
– Place the upper part of the back on a bench, bed, or any surface so that the lower part of the shoulder blades rests on the edge. The chest and knees should form a straight line.
– Bend the knees and lower the hips. Then push the heels and hips to raise the buttocks to the starting position.
– Try different positions for the feet to find the angle at which the glutes are in the most tense state.
Bridge Pose
– Lie on your back and bend your knees. Keep the feet pointing inward and the soles of the feet close together.
– Contract the glutes and lift the hips until the body forms a straight line from the neck to the knees. The more tension in the glutes at the top position, the better. Then return to the starting position.
Squat with Chair
– Stand in front of a chair. Place the left foot on the surface of the chair behind.
– Sit down by bending the knees and hips of the right leg, raise the body with the right heel to stand up. Repeat the same movements for the left leg.
– Perform 12 reps for each set. Try not to rest for too long (or at least minimize rest time) between sets.
Camel Pose
– Sit down on the floor in front of a chair, facing away from the chair, bend the knees, and place the hands on the chair handles.
– Straighten the shoulders and push the chest forward as much as possible, keeping the head facing backward. Contract the glutes, abdomen, and thighs.
Hold this position for 1-2 seconds, then return to the starting position. Relax. Place the hands on the ankles for better results.
