How does model and goalkeeper Mikayla Demaiter work out? Favorite exercises to tone your muscles

Meet Mikayla Demaitre, a 20-year-old Canadian hockey player, university student and just plain beauty. A year ago, she underwent knee surgery and ended her just-beginning career.

“Dear hockey, it’s time to say goodbye and start a new chapter of my life. For the first time in my life, you will not be my top priority. Thank you for everything, I’ve had success with you, made new friends. I know my family will miss the times you and I were together. I am excited about the future because everything you have taught me will allow me to be successful. I will still get up early, go on new adventures and meet new friends, hopefully all of this will carry me away as much as you once did. Thank you for everything,” Mikayla wrote on Instagram at the time.

Fans may miss Demaitre on the ice, but they sure are happy with her Instagram posts. It was immediately clear that such a girl and outside of hockey will not get lost. Mikayla focused on her studies and modeling career, and the number of her followers is only growing – from 100 thousand a year ago to 223 thousand today. She constantly delights fans with new photos showing off her stunning figure.

“For my body, thanks to an unparalleled workout regimen, women’s vitamins and, most importantly, Taco Bell,” Mikayla jokes. The former hockey player is constantly working out, paying special attention to the muscles in her legs and buttocks. The result, as they say, is evident. “Championship” has collected for you a set of stretches and exercises that can be performed even at home.

Stretching

Deep lunge

Engages the front surface of the thigh.

Make a deep lunge forward, with the knee of the back leg on the floor. Lower your pelvis while stretching your leg muscles. After 20-30 seconds, switch legs.

“Frog.”

Engages the drive muscles of the hips, quadriceps, glutes, improves hip mobility.

Lie on your stomach, spread bent knees apart, shin and thigh should be at right angles to each other. Make an emphasis on the palms of your hands, pull your back back, try to touch the floor with your pelvis.

“Dove.”

Engages the buttocks, biceps of the thighs.

Lower into a deep lunge, lower the knee of the front leg to the floor, the shin should be perpendicular to the thigh. Straighten the other leg back, resting on the instep of the foot. Keep your back straight, keeping your lower back flexed. After 20-30 seconds, switch legs.

Hip stretch

Engages the quadriceps.

Sit with your buttocks on your heels, then, leaning back and slightly spreading your hips, rest your pelvis between your feet.

Back swing

Engages the back of the thigh, glutes, and lower back muscles.

Rest on your knees and hands (knees under your hips, palms under your shoulders), keep a natural bend in your lower back, keep your head straight.

Do alternating swings of one leg upwards as high as you can, while doing straight leg swings is an additional load on the muscles of the back of the thigh and lower back, while doing bent leg – on the buttocks.

Squat jumps

Engages quadriceps, glutes, hip adductor muscles, trains the cardiovascular system, develops coordination.

Feet shoulder-width apart, toes apart, back straight. Perform a deep squat.

On exhalation, start an explosive upward movement, trying to straighten your legs as quickly as possible. Take your feet off the ground and on the inhale lower yourself down, landing on bent legs.

Straight leg swing in an arc

Engages the glutes and inner thigh.

Rest your knees and hands on your knees (knees under your hips, palms under your shoulders), keeping a natural lumbar flexion. Straighten the leg, pull the toe toward you.

Make an arc with your leg – put one leg behind the other, touch the floor with your toe, then lift your leg and make an arc in the opposite direction, pointing your toe inwards. Try to keep as much amplitude as possible.

Side squats with dumbbells and resistance band

Engages the long muscles of the back, quadriceps, glutes, biceps of the thighs, calves.

Put a rubber band on your legs, placing it above your knees, take dumbbells in your hands and place them on your shoulders. Feet shoulder-width apart, back straight, body slightly tilted forward.

Perform squats keeping your back straight and your abdomen tense, while alternately taking steps in different directions.

Sumo squats with dumbbells

Engages the cortex muscles, quadriceps, calves, inner and back muscles of the thighs, buttocks.
How to perform: feet wider than shoulder width, toes to the side, keep your back straight, keeping a natural bend in the lower back. Take a dumbbell of suitable weight in your hand.

Perform squats by pulling the pelvis back, at the bottom point the hips should be parallel to the floor. Return to the starting position without straightening your legs completely.