Leveling Up: Workout for Strong Hips and Strong Abs

How to do a workout

The complex consists of four bundles of exercises:

One-legged push-ups and rock climber.
Bird-dog with hip abduction to the side.
Lunges and squats.
Side plank with side change.

Do each of them for 40 seconds, rest the rest of the minute and move on to the next. After finishing the last one, take a rest for 20 seconds and start over. Make 3-5 circles, focusing on your condition and availability of free time.

How to do the exercises

Push-ups on one leg and "rock climber"

During push-ups, do not spread your elbows to the sides, but touch the floor with your chest at the lowest point. Perform "rock climber" at an energetic pace, changing legs with a jump. After each push-up, do three leg changes to start the next rep on the other leg.

Bird-dog with hip abduction

Get on all fours, at the same time extend the opposite arm and leg so that they are in line with your body. Then bend your arm at the elbow, and lift the raised hip to the side, keeping it parallel to the floor.

Return to the previous position with your arm and leg outstretched, then place them on the floor and repeat on the other side.

Lunges and squats

Perform a backward lunge, kick forward as you exit, then lower yourself into a squat with feet shoulder-width apart and complete the ligament with a squat with a narrow stance. Repeat with the other leg.

You can keep your hands in front of the body or on the belt - as it is convenient. Keep your back straight in both lunges and squats.

Side plank with side change

Stand on the side plank, check that the body is in the same plane, extend your arm up above your head. Bend your free arm and leg, touching the elbow with the knee, return it back and turn into the side plank on the other arm.