Ready for spring. Effective women’s workout for a trim body

In honor of International Women’s Day and the approaching warm season, girls more than ever want to look perfect. Most often hopes are pinned on masters in beauty salons, dietary restrictions and sports. And if in the first and second case everything is extremely individual, then in the third case we together with Black Star Fitness trainer Ruth Dushkina were able to find a universal formula. We share with you a set of the most effective exercises in the gym, which will definitely help to get in shape.

Dumbbell squats

Involves the buttocks, and the back, and front, and inner thighs.

Starting position: the backis straight, shoulder bladesare brought and lowered. Weight in front of you, wide feet, toes apart.

Perform squats. Knees also look to the sides towards the toe. The press during the entire exercise should be tense. Squat down to parallel with the floor. Stand up and put more pressure on the heels.

Try to avoid basic mistakes: the back is hunched, the abs are relaxed, if you squat too low, the pelvis may twist.

Repetitions are calculated individually. On average – 15-20 repetitions in 3-4 approaches.

Backward leg extension in the trainer

When performed correctly, it engages the glutes.

Starting position: stand on the middle of the arch of the foot, closer to the heel, toe and knee of the unsupported leg to the side. It is necessary to keep the pelvis to properly connect the gluteus maximus and the load is not transferred to the lower back.

Tense the abs. Take the leg back and make short movements. Do not move the leg forward too much, so that the anterior surface of the thigh is not involved. Do this exercise in 3 approaches for 15-20 repetitions.

Gluteal bridge in a trainer

One of the best exercises for the glutes.

Starting position: sitting in a trainer with a fastened belt. The exercise can be done with different leg positioning, it depends on the body structure. But in general – wide leg placement, toes and knees apart. You can try to put the feet in different ways and see in which case the buttocks feel better.

During the exercise, lower yourself down, tense your glutes when you reach the end point, push out and squeeze your glutes too. During the exercise, we do not bring the knees inward, do not flex the lower back. We must perform it with a level body. We do 25 repetitions in three approaches.

Shin flexion in a seated trainer

Engages the posterior surface of the thigh.

Starting position: sitting straight, bring your shoulder blades together and tense your abs. You can slightly hold on to the machine so that your lower back does not bend.

Bend the lower leg almost all the way, then straighten it and leave the muscles tense. The roller and the backrest should be lined up so that the knee is opposite the axis. This exercise is performed 20 repetitions for three approaches.

Hip abduction in the trainer

Involves the gluteus medius muscle.

Starting position: there are several variants of this exercise – you can lean on the backrest, you can lean the body forward, but keep the back straight. The abs are tense. The knee should be in line with the axis.

Take the hips to the side and slowly bring them together. Leave the muscles in tension and do not put the plates to the end. Perform the exercise for 25-30 repetitions for three approaches.

Hip drive in a trainer

Die inner surface of the thigh is involved.

Starting position: sitting, back straight. It is important not to bend the lower back.

Smoothly bring your hips together and apart. You can do 25-30 repetitions for three approaches with a small weight.

Exercise for the abs: knees to the chest in the trainer

Die abs are involved. In many exercises it participates as a stabilizer, so the training can be completed with this load.

Starting position: the exercise can be performed in different ways. In this variant – we cling to the pad of the simulator with our toes, knees placed higher.

Raise your knees to your chest. Tense your abs and twist them as much as possible, but do not round your back. Lower the knees back. Perform the exercise to the maximum.

Plank

When the exercise is performed correctly, almost all muscles are involved.

Starting position: standing on the forearms, which should be parallel to each other.

Tense the abs, do not bend in the lower back, do not raise high, but also do not lower the pelvis. Keep such a position that visually the body is parallel to the floor. Bring the shoulder blades in and lower the shoulders. With legs, forearms and shoulder blades as if we are pushing the floor apart. This exercise is good to do at the end of the workout. Perform three approaches for maximum time.