געניטונג פֿאַר לעגס און הינטן: אַ פּראָגראַם פֿאַר ביגינערז (טאָג 1)

If you are just starting to train at home or returning to fitness after a long break, we offer you a complex of exercises for beginners. The program includes 6 workouts for weight loss and getting rid of problem areas that are easy to follow at home. Below are the exercises for the first day of classes: exercise for hips and buttocks.

וואָרקאָוט פֿאַר ביגינערז: באַשרייַבונג

1. We offer 6 ready-made sets of exercises:

  • MON: Workout for lower body (thighs and buttocks), is presented below
  • W: Interval workout to tone body and lose weight
  • WED ס קאַרדיאָו ווערקאַוט מיט נידעריק פּראַל
  • THU: וואָרקאָוט פֿאַר אויבערשטער גוף
  • FRI: קרייז טריינינג אויף די פּראָבלעם געביטן
  • SB: סטרעטשינג די גאנצע גוף

איבערחזרן דעם פּראָגראַם פֿאַר 6-8 וואָכן, אין דעם צייַט, איר קענען רעדוצירן די אַמאַונץ צו באַקומען באַפרייַען פון וידעפדיק פעט, אַנטוויקלען ענדעראַנס, פאַרשטייַפן געווער, קאַסטן, בויך, טייז, הינטן.

2. The length of workouts of about קסנומקס מינוט, אַרייַנגערעכנט די וואַרעם-אַרויף פֿאַר 5 מינוט און סטרעטשינג פֿאַר 5 מינוט. דאָס איז, די געדויער פון די גרונט טריינינג אָן וואַרעם און סטרעטשינג איז 20 מינוט. דאָס איז די שליימעסדיק צייט פֿאַר ביגינערז וואָס קענען אַרבעטן אויף די ציל מאַסאַלז און טאָן ניט אָווערדאָ עס אין די מאַסע.

3. די טריינינג איז דיזיינד פֿאַר ערשט און ערשט-דורכשניטלעך מדרגה, mainly for girls and women.

זען אויך:

  • Top 30 עקסערסייזיז צו שלאַנק לעגס
  • Top 50 עקסערסייזיז פֿאַר הינטן
  • Top 30 קראַנטשיז
  • פּראָגראַם אָן דזשאַמפּס פֿאַר די גערלז פֿאַר 3 טעג
  • פּראָגראַם פֿאַר מענטשן אָן ויסריכט 3 טעג
  • פּראָגראַם פֿאַר מענטשן מיט דומבבעללס 3 טעג

4. For training you will need a Mat and some free space in the room. Additional equipment is not needed.

5. Training for those who want to lose weight, burn fat and tighten the body. It is not a program for muscle growth and increasing the volume.

6. As you can complicate this exercise for thighs and buttocks:

  • Use ankle weights
  • Use fitness bands
  • Use dumbbells
  • Increase the number of laps
  • Increase the number of repetitions or time exercises

7. The structure of workout for thighs and buttocks, which is offered below:

  • וואַרעם-אַרויף וואַרעם-אַרויף (5 מינוט)
  • The first round is performed standing: the exercises are repeated in two laps (~10 minutes)
  • The second round is performed on the floor exercise again in two laps (~10 minutes)
  • Stretching on the floor (5 minutes)

8. This program can be executed by time or by number of reps of your choice. If you want to perform this exercise for thighs and buttocks at the account, the exact number of repetitions indicated below in the description of each exercise. Please note, in the case of exercise on the account without the timer the program can vary, because the pace of the workout will be individual.

9. If you want to train for time, exercise in both rounds are performed in the circuit 30 seconds work / 10 seconds rest. To run on a timer you can download the app for your phone (for example, Tabata Timer) or to include the finished video with a timer:

ינטערוואַל טימער 30 סעקונדעס / 10 סעקונדעס מנוחה [אַנימאַטעד]

10. If the load seems insufficient, it is necessary to move on to more complex and intensive programs.

אויף אונדזער וועבזייַטל עס איז אויך אַ סעריע פון ​​עקסערסייזיז פֿאַר אַוואַנסירטע:

וואָרקאָוט פֿאַר טייז און הינטן

In the warm-up you will find 10 exercises to warm up your joints, warm up the body and prepare the muscles for the upcoming workload. This workout involves a focus on the lower body, so you can use it in other workouts for the thighs and buttocks. The exercises in the warm-up run פֿאַר 30 סעקונדעס אָן מנוחה צווישן עקסערסייזיז. The total duration of workout about 5 minutes.

די ווערקאַוט אַרייַנגערעכנט די פאלגענדע עקסערסייזיז:

  1. Walking on the spot: 20 leg lifts on each side (30 seconds)
  2. The case turns: 10 turns the body in each direction (30 seconds)
  3. בייגן צו פֿיס: 8 slopes of the body in each direction (30 seconds)
  4. The rotation of the hips: for 5 rotations clockwise and 5 spins counter-clockwise on each side (15 seconds each leg)
  5. The rotation of the knees: for 10 rotations clockwise 10 rotations counter clockwise (30 seconds to do this exercise entirely)
  6. Rotation stop: for 7 spins clockwise and 7 spins counter-clockwise on each side (15 seconds each leg)
  7. Propriedade: 15 רעפּס (30 סעקונדעס)
  8. Providedy: 10 lunges on each side (30 seconds)
  9. Lifts knee: 15 leg lifts on each side (30 seconds)
  10. דזשאַקי: 15 leg lifts on each side (30 seconds)

Warm-up is performed continuously, one replaces the other without rest. After a workout you can rest for 30-45 seconds before starting the main workout for the thighs and buttocks. To do this, walk in place at a slow pace to catch my breath, but in which case do not sit or lie down.

1. גיין אויף דער ערד

Begin with a warm-up walk on the spot. Arms bent at the elbows and move the feet. Feel like through this simple exercise heats the body and increases the heart rate.

ווי פיל: 20 פוס ליפץ אויף יעדער זייַט (גאַנץ 40 טריט), אָדער 30 סעקונדעס.


2. דרייען די האָוסינג

Stand straight with feet wider than shoulders, arms spread to the side. Turn the body right and left without lifting your feet off the floor. Take your shoulder blades together, engage in twisting through the spine rather than the pelvis.

סכום: 10 twists on each side or 30 seconds.


3. די סלאָפּעס צו די פֿיס

Stay in position with divorced hands to the side. Make slopes to the floor, trying not to round the back and touching the hand on the floor. During tilt keep shoulder blades together, knees try not to bend. Feel the stretch in the back of the thigh.

ווי פיל: 8 בענדס צו יעדער זייַט (גאַנץ 16 סלאָפּעס) אָדער 30 סעקונדעס.


4. The rotation of the thigh

This simple exercise is excellent flexing the hip joints and helps prevent injuries and sprains during a workout on the thighs and buttocks. Stand up straight, hands folded together or lie on the waist. Raise your left knee to your chest and begin to rotate the hip. The housing remains stationary. Don’t forget to perform the exercise by rotating the leg clockwise and counterclockwise.

ווי פיל: for 5 rotations clockwise and 5 counterclockwise rotations on each foot, or 15 seconds on each leg.


5. די ראָוטיישאַן פון די ניז

Articulate this simple exercise helps to develop knee joints, which is especially important before exercise thighs and buttocks. Bend your legs, tilt your body to your hips and place your hands on your knees. Now rotate your knees to one side keeping your feet together. Don’t forget to repeat rotation in the opposite direction.

ווי פיל: for 10 rotations clockwise and 10 anticlockwise rotations or 30 seconds all the exercise.


6. The rotation stop

Stand straight with hands at shoulder width. Lift the left leg up to about a right angle between the femur and tibia. Follow the rotation of the foot in one or the other side, flexing the ankle. When performing this exercise note that the movement is only due to a rotation of the foot, not the Shin.

ווי פיל: for 7 spins clockwise and 7 counterclockwise rotations on each side, or 15 seconds on each leg.


7. Polupricepy

Stand straight, arms down along the body. Slightly tilting your body and bending your knees, lower your pelvis down a bit in polarised. Do not immerse the buttocks too low, remember that this is only the warm-up exercises. The arms move simultaneously, connecting together at the bottom of the half squat. Always try to perform warm-up before training polupricepy thighs and buttocks.

ווי פיל: 15 proprietary or 30 seconds.


8. Providedy with the rise of the hands

Stand straight, arms down along the body. Allot alternately right and left foot back, transfer weight to the front supporting leg bent at the knee. Simultaneously with the retraction of the legs back upright raise your hands up, stretching the spine. Stay in position polyvyana for a couple of seconds before returning to starting position.

ווי פיל: 10 Poluyanov on each side (total 20 Poluyanov) or 30 seconds.


9. Walk in place lifting knees

Complete warm-up cardiovascular exercises that warm up the body. Bend your arms at the elbows, forearms put in front of him. Start walking in place, lifting his knees almost to a right angle with the body, touching the folded hands in front of him. Perform each exercise at a fast pace, warming up the body and raising the heart rate.

ווי פיל: 15 leg lifts on each side (total 30 feet) or 30 seconds.


10. ברעעדינג הענט און פֿיס

Stand straight with feet are close to each other, hands lowered along the body, knees relaxed. Raise hands through the parties upwards, bringing them together above her head. At the same time pull your right leg half a meter forward, the heel touching the floor. Then return to the starting position and repeat on the other side. Perform each exercise in dynamics, rapidly changing directions. The arms move in full amplitude.

ווי פילע: 15 repetitions on each leg(total of 30 lifts hands) or 30 seconds.

Workout for thighs and buttocks: round 1

The first round of workouts for the thighs and buttocks lasts about 10 minutes. You will find 7 exercises that are repeated twice. Between rounds, you can do the rest for 30-60 seconds. Exercises are performed according to the scheme of 30 seconds of work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

אין דער ערשטער קייַלעכיק אַרייַנגערעכנט די פאלגענדע עקסערסייזיז:

  1. Squat for time: 12 רעפּס (30 סעקונדעס)
  2. Lunges on the spot with ripple: 10 רעפּס (30 סעקונדעס)
  3. Alternating leg swings to side: 20 רעפּס (30 סעקונדעס)
  4. Lifting on socks in the sumo-squat: 18 רעפּס (30 סעקונדעס)
  5. Abduction legs back: 20 רעפּס (30 סעקונדעס)
  6. Sinking into the half squat: 8 penetrations (30 seconds)
  7. Cross lunge: 12 רעפּס (30 סעקונדעס)

In the first round, perform the exercise on the right leg, in the second round on his left leg.

1. Squat on “one-two”

פארוואס: the Squat is one of the best exercises to shape buttocks and thighs. In this exercise, it is very important to stretch the gluteal muscles in all phases of execution for the correct load.

ווי צו דורכפירן: Stand straight with feet slightly wider than shoulder width, toes slightly turned outwards, his hands folded in front of him. Lower the pelvis down, bending at the hip joints and slightly tilting the body forward. On account of “time” hold for 2 seconds in the half squat position. On two lower the pelvis down to the thighs parallel with the floor. Hold for 2-3 seconds in the squat position, then return to the half squat position and into its original position. During squats not Kruglaya the waist and not the knees forward and away socks.

לייטווייט ווערסיע: do Not stoop to parallel with the floor, stay in the half squat position.

ווי צו דורכפירן 12 רעפּאַטישאַנז אָדער 30 סעקונדעס.

2. Lunge in place with surge

פארוואס: Lunges are a key exercise for an effective workout of the thighs and buttocks. They include the work of the quadriceps, hamstring, gluteus large muscles. At that, the farther you push the rear leg during the lunge, the larger the weight get buttocks. We complicate the exercise due to the ripple, which adds to the load on the target muscle.

ווי צו דורכפירן: starting position of this exercise is the left leg set aside about a meter back, knees slightly relaxed, hands folded in front of him or lying on the waist, press tense, back straight. Keeping the body straight, do a squat by bending both legs at the knee joint. The knee of the back leg a few inches from the floor, the knee of the front leg is not out of the sock between the Shin and thigh of both legs to a right angle. Dropping into a lunge, hold for a few seconds, make the springy movements on 3 accounts and return to starting position.

לייטווייט ווערסיע: Hold onto a chair for balance, you can do a normal lunge without springs.

ווי צו דורכפירן: 10 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

All about LUNGES+ options

3. Alternate kicks to the side

וואָס: leg swings help to use of all the muscles of the lower body, especially the buttocks and the adductor muscles of the legs. It is also a great exercise accelerates the heart rate for extra calorie burning during exercise for hips and buttocks.

ווי צו דורכפירן: Stand with your back straight, belly tucked up. On the exhale, make a sharp swing right leg to the side until parallel legs with the floor or slightly higher. On the inhale drop foot and, without stopping long in the initial position, similarly, raise the left leg up. During swings do not pull up the sock maintain tension in the muscles of the abdomen, buttocks keep fit.

לייטווייט ווערסיע: do Not lift the leg too high, you can hold on to a chair.

ווי צו דורכפירן 20 repetitions (10 repetitions on each side) or 30 seconds.

4. Lifting on socks in the sumo-squat

פארוואס: This exercise is working fine muscles of the legs, especially inner thigh, quadriceps and calf muscles. Your muscles will not relax even for a second due to the fact that you will continually be in the position of the sumo squat.

ווי צו דורכפירן: Stand in the position of sumo-squat – open hips, spread as widely as possible legs, knees look to the side, hands folded near his chest or at the waist. Climb on your toes, lifting your heel off the floor. In the top of the foot nearly perpendicular to the floor. Tense your buttocks and legs, feel the pleasant pain in the inner thigh.

לייטווייט אָפּציע: Climb to the socks alternately one and the other leg.

ווי צו דורכפירן 18 רעפּאַטישאַנז אָדער 30 סעקונדעס.

5. אַבדאַקשאַן לעגס צוריק

פארוואס: This simple at first glance, the exercise is working fine glutes and muscles of the back of the thigh. In addition, to maintain the balance additionally included in the work of the abdominal muscles and back.

ווי צו דורכפירן: Stand straight with feet slightly apart, toes outward, hands on waist, abdomen tense. Raise your right Shin so that Shin and thigh formed a right angle. Left knee a little bend. It’s original position. Slowly take the leg, drive the heel backwards and upwards. Housing remains stable and does not tilt forward. Hold for 2-3 seconds, then return to starting position. Feel how the muscles of the buttocks and the back of the thigh.

לייטווייט אָפּציע: Lean with your hands on chair or wall to maintain balance, don’t take your foot too far back.

ווי אזוי צו טון: 20 reps or 30 seconds. In the second round, perform the exercise on the other leg.

6. Sinking into the half squat

פארוואס: This dynamic exercise will not only help you to work out glutes, quads and outer thighs, but also will raise the heart rate for extra calorie burning during a workout on the thighs and buttocks.

ווי צו דורכפירן: Down in the half squat position, hands fold in front of him. Make 3 steps in the direction of two feet each, maintaining the position of half squat. Then make 3 steps backwards. Perform each exercise in a continuous dynamics, the muscles of the legs and buttocks tense, the position of the half squat is kept throughout the exercise.

לייטווייט ווערסיע: do Not go down deep into the half squat.

ווי צו דורכפירן: 8 penetrations (i.e., penetrations of 4 in each direction), or 30 seconds. One excavation involves 3 steps.

7. Cross lunge

וואָס: Cross-lunges help to “get” most women’s problem areas: outer and inner thighs, and gluteal muscle pump.

ווי צו דורכפירן: Stand straight with hands folded in front of him or lying on the waist, legs slightly apart, gaze directed forward. Pull right foot back, making a large cross step back with one foot. Lower the knee of the back leg as low as possible, but not touching the floor. The front leg bent at the knee so that the thigh is parallel to the floor and the Shin perpendicular to him. Knee not coming forward sock. Hold for 2 seconds in the lunge position, then return to starting position, keeping your back straight.

לייטווייט אָפּציע: attach the leg cross back, but do not go down into the lunge. You can hold on to chair for balance.

ווי צו דורכפירן 12 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

Workout for thighs and buttocks: round 2

The second round of workouts for the thighs and buttocks also lasts 10 minutes, but is done completely on the floor. You will find 7 exercises that are repeated twice. Between rounds, you can do the rest for 30-60 seconds. Exercises are performed according to the scheme of 30 seconds of work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

די רגע קייַלעכיק אַרייַנגערעכנט די פאלגענדע עקסערסייזיז:

  1. Swing leg up: 18 רעפּס (30 סעקונדעס)
  2. Swing the straight leg back: 18 רעפּס (30 סעקונדעס)
  3. Fire hydrant: 18 רעפּס (30 סעקונדעס)
  4. Circular swing leg to side: 15 רעפּס (30 סעקונדעס)
  5. Bringing the hip lying on its side: 20 רעפּס (30 סעקונדעס)
  6. פוס ליפץ ליגנעריש אויף מאָגן: 20 רעפּס (30 סעקונדעס)
  7. Alternating leg lifts in bridge: 20 רעפּס (30 סעקונדעס)

In the first round, perform the exercise on the right leg, in the second round on his left leg.

1. מאַך פוס אַרויף

פארוואס: This is one of the most effective and safe exercises for the gluteal muscles, and hamstrings (rear thighs). Always include this exercise in your workout for the thighs and buttocks.

ווי צו דורכפירן: Stand on all fours, legs bent at the knees at a right angle, knees and palms resting on the floor, back straight. The angle between the arms and body must be 90°. Lift your leg straight up, as if trying to stab my foot into the wall upstairs. Drive the heel, not the toe. Tense the muscles of the buttocks and thighs. When you return to starting position keep your foot on the floor, it is in constant tension. Invest your strength in this exercise, do not wave the relaxed leg. If you feel discomfort in the knee of the supporting leg, place under it a towel or Mat, folded several times.

לייטווייט אָפּציע: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

ווי צו דורכפירן 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

2. Swing the straight leg back

פארוואס: This exercise is not only working on the gluteal muscles and the hamstrings, but also strengthens the lumbar muscles.

ווי צו דורכפירן: Stand on all fours, left leg bent at the knee at a right angle, the right leg stretched back, palms resting on the floor. Raise your straightened right leg as high up as possible. Feel the tension in the muscles of the buttocks and hamstrings. Drive the heel, not the toe. Exercise should be done with complete concentration to the muscles.

לייטווייט אָפּציע: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

ווי צו דורכפירן 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

3. Fire hydrant

פארוואס: This is a simple and very effective exercise for the glutes, outer thigh and rear thigh. Do the drill “fire hydrant” if you want to get rid of his breeches.

ווי צו דורכפירן: Stay in position on all fours, both legs bent at the knees, hands and knees resting on the floor. Without straightening his right leg, slowly take her to the side so she was at the back. Hold the top position for a couple seconds and return to starting position. In the initial position, the foot remains in the air, and does not fall on the floor to maintain tension in the muscles. Proceed through the muscles of the lower body, the body remains stationary.

לייטווייט אָפּציע: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

ווי צו דורכפירן 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

4. Circular swing leg side

פארוואס: This is a great exercise for the glutes, inner and outer thigh without the slightest load on the knee joints.

ווי צו דורכפירן: Lie on your right side, head rests on palms, tense abdomen, legs extended and stacked together. Straining the leg muscles and buttocks, slowly raise the straightened leg up. Follow the circular foot to a wide amplitude like you’re trying to describe foot circle. Perform each exercise continuously without dropping the leg on the floor. Pull a sock on itself, do not bend the working leg at the knees and relax the muscles of the hips. The upper body remains stable, do not help yourself with the body. Perform each exercise with maximum amplitude.

לייטווייט אָפּציע: you Can raise the leg up and down, if you still difficult to make a circular motion.

ווי צו פאַרענדיקן: 15 reps or 30 seconds. In the second round, perform the exercise on the other leg.

5. ברענגען די לענד ליגנעריש אויף זייַן זייַט

פארוואס: This is a great exercise to study the inner thigh, which is one of the major problem areas for girls. Exercises on the side is particularly useful to include in your exercise for thighs and buttocks for those who have problems with knee joints.

ווי צו דורכפירן: Lie on your right side, focusing on his right forearm. The left leg bend at the knee, expand a little and put a foot on the floor forward of the hip of the right leg. Palm of left hand position on the floor in front of chest. Raise your straight right leg, pulling the toes toward you. On the floor foot do not lower – in the lower position it should be a few inches above the floor.

לייטווייט אָפּציע: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

ווי אזוי צו טון: 20 reps or 30 seconds. In the second round, perform the exercise on the other leg.

6. פוס ליפץ ליגנעריש אויף מאָגן

פארוואס: not only is It one of the most effective exercises for buttocks and back of the thighs, but also a great strengthening exercise for the lumbar muscles and prevention of diseases of the back.

ווי צו דורכפירן: Lie on stomach, arms fold in front of him, put his head on them. Bend your knees so that the feet staring at the ceiling. Contracting the glutes raise your hips as high up as possible without lifting your body off the floor. Do not pull on socks, heel looking up.

לייטווייט אָפּציע: Raise legs alternately – first the right, then the left.

ווי אזוי צו טון: 20 רעפּס אָדער 30 סעקונדעס.

7. Alternating leg lifts in bridge

פארוואס: the Bridge is a great exercise for the glutes. Let’s build on it by alternately lifting the legs, which allows to further pump the quads, hamstrings and abdominal muscles.

ווי צו דורכפירן: Lie on your back, bend legs in knees, hands lie along the body. Stand in the gluteal bridge, lifting the pelvis up and lifting your body off the floor. Head, shoulders, hands, and feet lying on the floor. It’s original position. Now alternately raise your legs, pulling your knees to your chest. Buttocks and abdomen are tensed, the pelvis does not SAG and does not fall to the floor throughout the exercise.

לייטווייט אָפּציע: Stay in a static gluteal bridge, straining buttocks and belly.

ווי צו דורכפירן 20 repetitions (10 repetitions on each side) or 30 seconds.

Top 30 סטאַטיק עקסערסייזיז

Stretch (for hips and buttocks)

After a workout on the thighs and buttocks, be sure to perform stretching of the muscles. We offer you effective exercises to stretch the leg muscles and buttocks, which are performed on the Mat. The duration of stretching for 5-7 minutes. During stretching, it is important to breathe deeply during the static postures.

אין יעדער געניטונג, מאָווינג צו 20 סעקונדעס אויף די רעכט זייַט און 20 סעקונדעס אויף די לינקס זייַט. אויב צייט אַלאַוז, און איר ווילט זיך בעסער אויסשטרעקן, קענען זיין 30-40 סעקונדעס אין יעדער פּאָזע. צו דורכפירן די אויסשטרעקן, איר דאַרפֿן אַ סטאַפּוואַטש, אָבער איר קענט נאָר ציילן 20-30 מאל, ניט פאָרגעטטינג צו אָטעמען דיפּלי.

In the final stretch for the thighs and buttocks includes the following exercises:

  1. לונג: 20 סעקונדעס אויף יעדער זייַט
  2. Attack with capture of a leg: פֿאַר 20 סעקונדעס אויף יעדער זייַט
  3. Pigeon pose: 20 seconds each side
  4. The tilt to the leg sitting: פֿאַר 20 סעקונדעס אויף יעדער זייַט
  5. Quadriceps prone: פֿאַר 20 סעקונדעס אויף יעדער זייַט
  6. Stretching of the buttocks lying down: 20 סעקונדעס אויף יעדער זייַט
  7. פּולינג אַרויף די קני צו קאַסטן פֿאַר 20 סעקונדעס אויף יעדער זייַט

Top 30 עקסערסייזיז צו אויסשטרעקן לעגס

1. באַפאַלן

Drop down into the lunge, resting the knee of the right leg on the floor, left leg bent at the knee at a right angle. Hands on the thigh of the left leg. Pull the knee of the back leg back as far as possible, stretching the muscles of the legs. Pull your pelvis to the floor, increasing the stretch of the quadriceps. Hold the lunge for at least 20 seconds.


2. Attack with capture of a leg

Stay in the lunge position and try to grab the right hand the right foot. Gently pull the tibia close to the femur. Feel the tension in the quadriceps and adductor muscles. Be careful, do not pull your leg too hard, to avoid damaging the muscle. Hold this position for at least 20 seconds.


3. די טויב

From a lunge position, turn front foot to hip joint and lower on the Mat so that the Shin rests on the floor. Stop is located near the pelvis. Try to lower the pelvis as low as possible to the floor, pulling the rear foot back. Feel the tension in the gluteal and adductor muscles. Hold the pigeon pose for at least 20 seconds.

Now take a pose a lunge on the other leg and repeat the exercise for the left side.

4. שיפּוע צו די פֿיס פון זיצן

Sit on the floor, legs apart slightly. Bend your left leg at the knee, pull the foot to the thigh of the right leg. The right leg is extended forward, the toe looks up. Stretch your arms forward and lean to the right leg. Put your hands on legs as far as possible stretching. Feel the tension in the muscles of the back of the thigh. If you have insufficient stretching, not too tilt the back down, drag the belly to the thigh. Hold the tilt for 20 seconds.


5. סטרעטשינג די קוואַדריסעפּס בשעת ליגנעריש

Get down in the prone position, the head rests on the outstretched palm. Place your left hand foot, left foot, without lifting your body off the floor. Feel how stretched the quadriceps of the thigh. Hold this position for 20 seconds, then perform the exercise on the other side.


6. סטרעטשינג פון די הינטן ליגנעריש

Lie on your back, legs bent at the knees. Put the foot of the left leg on the right thigh. Clasp both hands right hip and pull it to the stomach. Try to pull the thigh as close to the abdomen keep your head from the Mat. Think about stretching the gluteal muscles. Hold this position for at least 20 seconds, then perform the exercise on the other side.


7. פּולינג קני צו קאַסטן

This exercise is great for completing the workout. Lie on your back, stretch your legs straight. Pull your right knee to your chest, put your arms around the leg. The left leg remains straightened to lie on the floor. Feel a nice stretch in the back of the thigh, buttocks and back. Try to relax in this pose, hold it for 20-30 seconds and repeat for the other leg.

זען אויך:

Without inventory, the Finished program, For beginners, Legs and buttocks

לאָזן אַ ענטפֿערן