Edited by Dr. Michele Muglia
Low-toned legs and maybe a few rolls of excess fat are one of the most common problems among women. The dilemma is then unsolvable as the main resource is often missing: time! Between work, husband, children, washing machines and so on, finding the time to go to the gym or to the water aerobics course is really a challenge.
The "program" that I will propose to you will be effective and concise. To be performed three times a week, it will only take a few minutes and you can do it safely at home!
There are four exercises to be performed in a circuit (one exercise after the other without interruptions), four times, with a one-minute pause between one circuit and the next. It is "a bit" tiring but I assure you that it is worth it!
Here is the description, in order of succession, of the exercises:
SQUAT
Preparation: Position yourself with your feet approximately shoulder-width apart and with your knees soft.
Execution: Bend the thighs until just past the horizontal position, stop and extend the thighs to return to standing in the starting position. (do 30 repetitions)
HALF DEADLINES (with light dumbbells)
Preparation: Stand with your feet shoulder-width apart and toes pointing out.
Keep: knees soft, chest out, gaze forward and lumbar region slightly arched.
Execution: push the pelvis back to lower the dumbbells just below the knees. Contract the buttocks deeply, push the pelvis forward and, returning up, raise the dumbbells. (Do 30 repetitions)
STEP (step)
Preparation: stand upright with feet even in front of a step.
Execution: first go up the step with the right leg, then, with the left and go down in the same order.
(do 40 ups and downs)
TWISTING OF THE PELVIS FROM LYING DOWN
Preparation: Lie on your back on the floor with your arms outstretched and your legs flexed on the trunk at 90 ° (squarely)
Execution: lower the legs to the right until they almost touch the floor, contract the obliques and bring the legs themselves back to the starting position, then lower them to the other side. (Do 20 repetitions)
