You will need
- - a gym Mat or just a blanket;
- dumbbells or water bottles;
- cuff-weighting (optional).
Leg swings. This exercise for gluteus Maximus. Get on all fours. Move your right leg bent at the knee, to the side, then put it back on the floor. Take her back and up again and return to starting position. Increase the pace. Do this exercise several times and repeat the same with left leg. For the first class of eight swings for each leg will be enough.
The rise of direct legs. The exercise aimed at strengthening inner thigh. Lie on your right side leaning on your elbow. The left leg bend at the knee and place the front right. Lift a straight right leg 30 times, then turn over to the other side and repeat the exercise for the left leg.
Let's build on the previous exercise. Lying on his side with his head resting on a straight arm or with his head in his hand, do leg swings.
Squats. Spread your feet shoulder-width apart, hands put on the belt. Slowly squat without lifting feet from the floor. Ensure that the back remains straight and the shoulders pulled back. The pelvis also needs to be pushed back, like you're going to sit on an invisible chair. Take your time and do not sit too deep. Here can be useful to dumbbells. Hold it in your hands and squatting, straighten your hands with dumbbells in front of you.
Polymastic. Lie on floor, bend legs at knees and place approximately shoulder width apart. Lift your pelvis, lifting off from the floor the lower back and shoulders.
Swallow. Find support, grasp it with the left hand. Right foot slide back, put on the sock and slowly lift up to the height of the thigh, and then return to the starting position.
If you have not played sports, it is not necessary to train to exhaustion. Pause if necessary and increase the load gradually.
To complicate exercise and to make their implementation more effective, you can use special cuff-weights that are worn on the leg. Instead of dumbbells, you can use plastic bottles filled with water.