These exercises need to be done to look gorgeous naked Bashny.Net

No matter what the weather outside, the desire to have a beautiful body does not leave the girls all year round.

The female half of the Website is no exception. That is why we have chosen some exercises that will help to put in shape all the problem areas and flatter the figure. Bonus: all exercises are easy to do at home.

Perfectly round ass

Starting position: the Emphasis on hands and knees: hands under shoulders, knees under hips, back straight.

Exercise: Raise your bent leg to the height of the pelvis and lower down again without touching the floor. Follow this 3 hike 10-15 times depending on the level of training.



Starting position: To perform such a bridge must lie on a back, having bent feet in knees: feet should be at a distance of 30-40 cm from the buttocks.

Exercise: Tighten your abdominal muscles and pushing the heels into the floor, lift the pelvis up. Make a two-second pause before fall back. The exercise is done in 3 sets of 15 times.

Taut chest

Starting position: prone position. Wrists are under shoulders, fingers pointing forward. Feet should be shoulder width apart and body forming a straight line.

Exercise: On the inhale bend your elbows to a right angle, scroll down. On the exhale take the starting position. Repeat as many times as you can. If you still find push-UPS difficult, they can also be performed on the knees.



Starting position: For this exercise you will need dumbbells weighing 2 to 4 kg. Take one in each hand. You need to lie on your back, bend your knees, press your spine to the floor, hands to dissolve in the parties.

Exercise: as you exhale gently lift straight arms up, slightly bending your elbows until the dumbbells do not touch each other. On the inhale slowly lower them to starting position.

Slim waist

Starting position: To perform crunches you need to lie on the floor. Knees bend at right or near-right angles, feet entire surface of the press to the floor.

Exercise: taking a deep breath, raise your upper body off the floor. Round the back, reach the chest towards the opposite knee. Repeat the exercise in the opposite direction. It is important not to take the lower back off the floor. It is advisable to do 3 sets of 10-15 times each way.



Starting position: side Plank is done on a straight arm. One leg (upper) is on the edge of the foot behind the bottom a little ahead. Free hand on her hip.

Exercise: Lie on your left side. Leaning left hand on the floor, lift the hips and legs, feet, and legs tightly, pointing forward. On the exhale straighten your left arm and simultaneously raise your right (hold it straight on the line of the left shoulder) or leave the arm behind the head. To keep balance, straining muscles of buttocks. Hold this position for 15 seconds (or as long as you can). Take rest and repeat the exercise 5 times.

Slender legs

Starting position: Stand straight with feet slightly wider than shoulder width apart. Lower the shoulders and take them back. Extend hands forward.

Exercise: Slightly pull the hips back and start to bend your knees. Squatting, ensure that the back remains flat and the shoulders are not raised. 2 approaches 10-15 times.



Starting position: Lying on your back, arms along the body.

Activity: High, lift your right foot, left foot lift off the floor and keep parallel to it. Then make the switch. Do 15 times on each leg.

Beautiful hand

Starting position: For the exercise will need a low bench or sturdy chair. Turn the seat back, put bent at the elbows on the seat (fingertips need to look in the back). The legs should be bent at the knees.

Exercise: Exercise from the seat, straightening the arms. Your body sits up. Bend your arms, lower body. Sit on the floor is not necessary. Repeat 2 sets of 10 times.



Starting position: Stand straight with feet shoulder width apart, take a dumbbell in your hands, but do not press them tight to your hips and push down, holding the front on the bent at a slight angle hands. Slowly lean forward, keeping your back straight.

Exercise: From this position, deep breath, begin to lift the dumbbells up simultaneously with both hands. Raising the dumbbells up to shoulder level or a little higher, exhale, pause for a moment and slowly lower hands to starting position. Perform 10-12 repetitions.

Photos on the preview Deposit Photos

According to the materials bulderbody, women's health

See also

4 exercises for the perfect flat stomach in just 4 weeks

7 exercises that will transform your body in just 4 weeks

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