Exercises for a perfect figure

The season of short skirts will not take you by surprise if you start working on your problem areas today. To tighten the figure in a short time, you do not need to make a lot of effort. It is enough to fulfill only one condition: to do yourself constantly. We have selected for you the most effective exercises for the areas that are most difficult to work out: abdomen, buttocks and thighs. Learn this short complex, do it every day (but only without relaxation!), and in 4 weeks you will notice the first results: fat deposits will start to melt and the silhouette will tighten.

Shoulders. Sit or stand up straight, with the top of your head pulled upwards. Inhale deeply, exhale, straighten and lower your shoulders, and bring your shoulder blades together. Then extend your right arm in front of you, take it with your left hand at the elbow and gently take it to the side. As you exhale, lightly spring the outstretched arm. Repeat with the left arm. Pay attention to your shoulders: pull them down at all times. Keep the body straight.

Flat stomach. Lie on your back, bend your legs up so that your shins are parallel to the floor. Make sure that your lower back is pressed against the floor at all times. To do this, keep your abs in tension, trying as if to pull your navel to the spine. As you exhale, lift your head and shoulders up and forward so that your shoulder blades come off the floor. Hold for a few seconds and on the inhale slowly lower down. Repeat 25-30 times.

Relaxation. Don't forget to properly relax your muscles after each exercise you perform. Lie on your back, arms stretched behind your head, legs together. Take a few deep breaths in and out, then try to tense the muscles of the abs and pelvic floor so that the deflection in the lower back disappears. That is, all vertebrae should be pressed to the floor. Hold this position for 30 seconds and relax again. Repeat 3-5 times after each exercise.
Strong abs and firm buttocks. Continuing to lie on your back, pull your knees up to your chest (at first you can help yourself with your hands). Keeping your lower back on the floor, stretch your legs forward. Do not touch the floor! Watch your neck muscles - they should be relaxed. Pay attention to the muscles of the lower abs: if the load is low, stretch your legs so that they form a 45° angle with the floor.
Slim legs. Kneel on your knees, then lean on the fitness ball, stretching your right leg out to the side. Tense your abs and back muscles to avoid slumping forward or backward. Lift your straight leg up. In the position “foot parallel to the floor” hold for a few seconds. Slowly lower, repeat 30 times for each leg. Pay attention to your hips: they should be stationary at all times.
Elastic hips. Lie on your side, stretching into a string. Make sure that your shoulders and hips are in a straight line. The pelvic bones are turned strictly forward. Place the upper leg full foot in front of the knee of the lower leg. Pull the toe of the lower leg toward you. Slowly raise the straight lower leg as high as possible, hold at the highest point for 10-15 seconds, then slowly lower. Repeat 25 times for each leg. Pay attention to your back and abs. To avoid falling on your back during the exercise, keep your abs tight at all times. Don't worry if your waist muscles hurt: it means you're doing it right!
Royal Posture. After a workout or just a hard day, stretch your spine on a fitball. To do this, sit on the ball, roll it under your lower back, straighten your legs, and put your hands behind your head. Pay attention to balance: rest your feet on the floor. The back remains relaxed.
Tightened abdomen. Lie on your back, hands behind your head, with your lower back tightly pressed to the floor. Raise your legs bent at the knees so that your shins are parallel to the floor. Pay attention to the upper abs. Pull your knees to your chest on exhalation, repeat 25-30 times.
Thin waist. Sit in the Turkish way, with the top of your head pulled upward, back straight, avoid bending in the lower back. Raise straight arms upwards. Make sure your shoulders are down at all times. Inhale deeply and on exhalation turn the body to the right. Hold for a few seconds and turn to the left. Perform 20 turns. Pay attention to the pelvis: when turning, it should not come off the floor.
Slim silhouette. Put your feet shoulder-width apart, put your left hand on your waist, and stretch your right hand upwards. As you exhale, pull the outstretched arm to the side. Slowly, without jerking, lift the body up. Repeat for each side 25 times. Pay attention to the lower part of the body. In the process of bending the hips should not shift to the side. Keep them fixed at all times.