Workout of the Day: A Cool Complex for Slender, Thin Hips

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Choose movements that suit your skill level.

This complex is suitable for home pumping of the hips without any equipment. With an interval training format, you will not only properly load your hips, glutes and calf muscles, but also burn many more calories than during a quiet leg pumping exercise.

Jumping and long periods of work will help to put a good load on the muscles, even for those who are used to training. Beginners can easily change their movements to suit their abilities and strengthen their legs without the risk of injury. Look for simplified versions at the end of the article.

How to do a workout

Before starting the lesson, do a short warm-up: twist your arms and legs in all joints 10 times in each direction, do 10 air squats.

The complex is performed in a 45/15 format: set a timer and do each movement for 45 seconds, then rest for 15 seconds and move on to the next.

This is true for all movements except the second: you do split squats 10-15 times on each leg for one minute, and then move on to the next movement without rest.

If you're a beginner, try working 30-40 seconds and resting the rest of the minute.

The complex consists of the following exercises (a simplified version is indicated through the forward slash):

1. Running with a touch of elevation.
2. Jumping Bulgarian Split Squat / Bulgarian Split Squat No Jump / Split Squat on the floor.
3. Knee lift and two jump squats / no jump squats.
4. Alternating legs in a jump lunge / back lunges.
5. Supine heel clearing / glute bridge.

When you finish the last exercise, start over and repeat 2–4 more times. If you have low fitness or knee problems, use the more gentle options below.

How to simplify exercises

Try what is shown in the main workout first. If the movement does not work, or you can hardly hold out even 30 seconds, change it to a simpler version.

Bulgarian Split Squat No Jump

Perform the exercise without jumping out, make sure that the knee of the supporting leg does not curl inward during the climb.

Split squat on the floor

Get down almost to the touch of your knee on the floor, keep your back straight.

Squat without jumping

Make sure that at the bottom of the heels do not come off the floor, and the back remains straight.

Back lunges

Tilt your body forward a little, make sure that your back remains straight.

Gluteal bridge

Squeeze your buttocks at the top to load them better.