Not every girl is willing to go to the gym after work on a regular basis. Everyone wants to be healthy and fit. Don’t give up so easily – many of the exercises that trainers recommend can be done at home. And you may be able to get the same results as going to the gym if you do them regularly.
1. Spiderman Pose
This exercise stretches the surface of the leg from the calves to the thighs, maintains tendon tone, and strengthens the core muscles, which include the abdominals, thighs, and glutes that support the spine and pelvis.
The starting position is a high plank with arms straight. Bring right knee to right elbow without lifting hips.
Return to starting position. Repeat with left knee and elbow.
2. Star Jump
Your quadriceps get the main workout with this exercise. It will make your legs leaner and stronger.
Keep your feet together and your arms at your sides. Bend your knees, try to push your hips back and get into a half squat.
Make a sharp jump up, spreading your arms and legs in a star shape.
Land gently on the balls of your feet and immediately return to starting position.
3. One Leg Deadlift
The deadlift works your glutes, hamstrings, obliques, and shoulder girdle muscles.
Stand with your legs hip-width apart and your arms placed along your body.
Shift your body weight to your left leg and raise your right leg, leaning forward at the same time. Extend your arms downward to help you balance. Continue to bend forward until your right leg and torso form a line parallel to the floor.
Repeat with your left leg.
4. Skater
This exercise works your glutes, quadriceps and hamstrings.
Stand up straight, jump to the right and land on your right leg.
Jump to the right again, then do 2 jumps to the left.
Alternate the jumps and gradually increase the speed.
Do 3 reps.
5. One Leg Bridge
This variation of the bridge strengthens your glutes and adds an extra load to your core muscles.
Lie on your back, bend your knees and place your feet hip width apart.
Lift your hips and one leg, putting pressure on the heel and shoulder blades, hold for 5-10 seconds. Return to starting position and alternate legs.
When performing Glute Bridge, you should feel tension in your glutes and core.
Perform 3 reps.
6. Camel Pose
This variation of the chair bridge not only works the glutes, but also stretches the hamstrings. It also works the chest and shoulder muscles.
Sit on the floor in front of a chair with your back to the chair, knees bent and hands on the chair handles.
Straighten your shoulders and push your chest forward as far as you can while keeping your head back. Squeeze your glutes, abs and thighs.
Hold this position for 1-2 seconds, then return to starting position. Relax. Place your hands on your heels for better results.
7. Hip Thrust
Squeeze the back of your thighs and lateral gluteal muscles.
Place the upper part of your back on a couch, bed, or bench so that the lower part of your shoulder blades are resting on the edge of the surface. Your chest and knees should be in a straight line.
Bend your knees and drop your buttocks. Then push your heels and buttocks to lift your hips back to the starting position.
You can try different leg positions to find the angle at which your glutes feel the most tension.
8. Frog Pose
This exercise works almost the entire surface of the legs, including the glutes, quadriceps, hamstrings, and calves.
Lie on your back and bend your knees. Turn your feet inward and keep the soles of your feet together (toe to toe, heel to heel).
Squeeze your glutes and raise your hips until your body is in a straight line from neck to knees. Squeeze your glutes as hard as you can at the top of the exercise. Then return to starting position.
9. Bulgarian Split Squats
This type of squat is effective for working the glutes, quadriceps, and hamstrings. When performing squats, most of your weight should be on the front leg, while the back leg provides support.
Stand in front of a couch, bench, or chair. Place your left leg on the surface behind you.
Squat by flexing the knee and hip of your right leg. Push off the floor with the heel of your right foot to stand up. Repeat with your left leg.
Perform 12 repetitions of each set every other day. Try to avoid (or at least minimize) long breaks between reps.
