It is important to consider that it is not necessary to do them all at once at every training session. You can choose from a list of 4-5 liked and alternate. In each exercise, try to do as many repetitions as possible, then rest for 15 seconds and proceed to the next. Between approaches do rest for 2 minutes. Or you can choose an alternative option and in each of the four selected exercises do 8 repetitions, leaving a minute of rest between sets. In the course of training, when you feel that doing exercises becomes easier, increase the load on the muscles.
1. Barbell on the stomach
Lean shoulders on the bench, and stretch your legs forward, bending them at the knees at an angle of 90 degrees. The line of the body should be parallel to the floor, and the foot tightly abut it. Place your vulture on your stomach at belt level. In each repetition, lower the pelvis down with the neck, keeping the shoulder blades on the bench, and then rise, taking the starting position.
2. Reverse lunge with dumbbells.
Holding the dumbbell in each hand, stand with both feet on any surface that will be 20-30 centimeters above the floor level. Take a step backward with one foot so that your knee touches the floor and the other thigh is parallel to the floor. Step forward, return to the starting position, while throughout the whole action the torso should have a strictly vertical position.
3. Bulgarian split squat
Stand with your back to the bench, put the neck on the shoulders behind your head, and place the foot of one foot on the bench so that the leg is bent at the knee 90 degrees. Do a squat, keeping the body upright so that the leg located on the bench touches the floor with the knee. Then return to the starting position.
4. Sumo-Romanian Draft
Stand up straight, holding the neck in your hands and spreading your legs a little wider than shoulder level. Slowly bending at the knees, lower the neck to the middle of the legs, and then stand up again. Do not increase the bending angle of the knees more than the position and use the traction movement – the exercise should be performed at the expense of the hips.
5. Bridge with cargo
Lags on the floor with bent legs, placing the neck at the level of the belt. With smooth movements of the pelvis, lift the neck up, tearing the buttocks off the floor, while more strongly resting on the floor with the scapula.
The classic exercise with a barbell that you need to keep on your back and go down with it, bending your knees as far as possible. Due to the work of the hips, slowly rise to the starting position, trying to keep your back straight.
7. Hip Turn
Lie on its side and bend your knees 90 degrees. In this case, the legs should be pressed to each other. Turn the legs so that the knee is pointing up, thereby turning the thigh.
Lugs on the floor, face down, hands on the sides. Raise the torso and legs at the same time so that the hips are pressed to the floor. Hold this position for a second, and then return to the starting position. You can do this exercise due to frequent repetitions, and you can fix the body in the specified position for the maximum possible time for you.
9. Romanian one-legged
Bend the body, standing on one leg, and the second straighten back. Stretch your arms to the floor and slowly bend the knee of the supporting leg until you touch the floor with your palms. Stay in this position for one second and return to the starting position.
10. Reverse rack
Place yourself face up on the floor, with your hands on your fingers, in the same direction as your feet. Spread your legs shoulder-width apart and keep your body parallel to the floor. During the exercise, pull the heels off the floor and stay in that position for two seconds. Then repeat this movement the maximum number of times. You can try not to lower the heels, lingering in this pose until you get tired.