Fitness Training for an Attractive Body

Exercises targeting a specific part of the body should be performed at least three times a week. Within six weeks, you should notice measurable results!

GLUTES

Bridge exercise

1. Lie down on your back with your hands along your body.
2. Bend your knees, keeping your feet flat on the floor.
3. Raise your hips so that your body and thighs create a straight line.
4. Without lowering your pelvis, straighten your right knee with the foot flexed.
5. Count to 3, then lower your right foot to the floor and slowly lower your hips.
6. Repeat the movement with your left knee.

Perform 12-15 repetitions. This exercise helps to firm your glutes.

Kickback

1. Kneel with your hands placed on the floor.
2. Align your hands directly under your shoulders.
3. Position your knees directly under your hips.
4. Engage your core by pulling in your stomach.
5. Extend your right leg straight back to hip level.
6. Slowly return to the starting position.
7. Ensure your spine remains straight throughout the exercise.
8. Perform 15-20 repetitions.
9. Switch legs and repeat.
10. This exercise targets and tones your glutes and the back of your thighs.

Raising dumbbells –

1. Kneel with your hands on the floor.
2. Position your hands directly under your shoulders.
3. Align your knees directly under your hips.
4. Place a dumbbell in the bend of your right knee.
5. Flex your glutes and lift your right leg back.
6. Stop when your knee is slightly above hip level.
7. Slowly lower your leg back to the starting position.
8. Avoid placing your knee on the floor; stop just above it.
9. Perform 12-15 repetitions.
10. This exercise targets and firms your glutes.

ABDOMEN

Sit-Ups

1. Lie down on your back with your knees bent and heels on the floor, feet flexed.
2. Rest your head on your hands and press your heels into the floor.
3. Pull in your stomach and lift your head, hands, and shoulder blades off the floor.
4. Keep your chin away from your chest during the movement.
5. Slowly return to the starting position.
6. Perform 20 repetitions per set.
This exercise primarily targets the rectus abdominis muscle.

Sit-Ups II –

1. Lie on your back with your hips and knees bent at a right angle.
2. Rest your head on your hands and pull in your stomach.
3. Lift your head, hands, and shoulder blades off the floor.
4. Straighten your right knee so your right leg forms a 45° angle with the floor.
5. Slowly return to the starting position.
6. Repeat with your left leg.
7. Alternate legs for 20 repetitions per set.

This exercise primarily targets the rectus abdominis muscle.

Sit-Ups II –

1. Take one (1-3 kg) or two (1-3 kg each) dumbbells.
2. Sit on a mat with your knees bent, heels on the floor, and feet flexed.
3. Hold the dumbbell(s) close to your chest.
4. Pull in your stomach and retract your shoulder blades.
5. Slowly lower your body to a lying position, vertebra by vertebra, while pressing your heels into the floor.
6. Raise your body back to a sitting position.
7. Do 15-20 repetitions per set.

This exercise primarily targets the rectus abdominis muscle.