Pump the problem areas: we declare war on the “ears” on the hips and hanging buttocks!
May 3, 2023
10:57 AM
We understand everything: winter means cold, laziness, lack of sleep, and above all, an acute need for sweets and fats to “keep the body in shape”. In general, no time for fitness now! But spring is coming, and lovingly grown three-tiered bellies during this period, “ears” on the hips, folds on the knees will not go away on their own. We will not even talk about drooping buttocks and hanging triceps. Personally, we are determined to open the season with perfect phytons! If you are with us, Maria Komolova, the main trainer, will show you a series of effective exercises to deal with problems!
Before starting the workout, we advise you to roll the problem areas with a roller or a foam grid. This will help you quickly warm up your muscles and make them more elastic!
So let’s get started!
Back lunges with single leg balance (problem: flat glutes)
Place your feet hip-width apart and take a big step back with your left foot, bending both legs at the knees at a 90 degree angle.
STOCK: Shift your body weight onto your right leg, lift your left leg, keeping your back and leg parallel to the floor. Note that the right leg is slightly bent. Return to the starting position. By analogy, perform with the left leg.
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QUANTITY: 10 to 15 repetitions per leg.
Shoulder bridge (problem: hanging buttocks)
From the shoulder bridge position, lift your right leg, press your arms and left foot to the floor to maintain a neutral body position.
Feel a good stretch in the front of your left thigh. Pull the ball of your right foot towards you and push the heel towards the ceiling.
STOCK: go down touching the ground with your sacrum, then press your left foot into the ground, lift your buttocks, at the very top, tighten your buttocks a little more. Do the same on the left side.
QUANTITY: 15 lifts on each leg.
Cross lunge side kick (problem: ears on hips)
Place your feet hip-width apart and take a step back with your left foot, then, without changing the width of the step, move your left foot to the right so that your legs form a cross, bend your knees, lower your knee left to the outside edge of your right foot.
STOCK: push off with your right foot and lift your left leg straight out to the side, return to the starting position in a cross lunge. Keep your body straight and watch your right knee.
QUANTITY: 10 to 15 repetitions per leg.
Narrow open squat (problem: thick knees)
Bring your feet together, connecting the inner sides of the lower leg, thighs and knees.
STOCK: bend your legs at an angle of 90 degrees, pressing the inner edges of the feet, open your knees to the sides, connect them and return to your original standing position.
Standing on your knees, place your palms on the floor and connect them to each other.
STOCK: bend your elbows at a 90 degree angle, keep your stomach in shape, squeeze your buttocks and the back of your thighs, lower your shoulders from your ears. Return to the starting position.
QUANTITY 10-15 repetitions.
Scissors (problem: belly)
From a seated position, stand on your forearms, press your palms to the floor, and pull your spine in, straightening your back. Lift your straight legs.
STOCK: retract the kneecaps, lower one leg, do scissoring. For a better result, add breathing: exhale-exhale and inhale deeply.
QUANTITY: 15 to 30 seconds.
Criss cross (problem: belly) – criss cross
From the lying position, fix the right palm to the back of the head, bend the right leg at the knee, lift the straight left leg.
STOCK: with your left palm, press the inner right thigh, including the oblique muscles at work, with an exhale, change the position of the arms and legs. Twist to the rhythm of your breath, switching legs each time.
Emma Jack is a writer at Gossipify, covering fashion, beauty, lifestyle, and pop culture trends. She stays current on the latest trends and offers readers up-to-date information on what’s hot in the industry. With a background in fashion journalism from Parsons School of Design, she offers a unique perspective and analysis of current trends.
