Jillian michaels slim figure in 30 days level 1. Principles of weight loss from jillian michaels. Allowed and prohibited products

It stands out from the background of other methods for its effectiveness. Many women around the world use it and get great results. We will talk about all the advantages and merits of this technique, because a slender figure in 30 days is the dream of a large number of women.

Biography of Jillian Michaels

Today, the name Jillian Michael is well known to many women on the planet. She is a professional fitness trainer and fashion model. Jill was born in the City of Angels in 1974. Only her mother, who worked as a psychotherapist, was engaged in raising her daughter. As a child, Jill had serious problems with being overweight. This led to a drop in the girl's self-esteem.

Jill's parents divorced when she was barely 12 years old, and this was a lot of stress for a teenager. Perhaps this fact also affected the increase in body weight. In the eighth grade, with a height of 158 centimeters, Gillian weighed 80 kilograms. For this reason, she was constantly attacked by her peers at school. However, at the age of 14, everything changed after the mother sent her daughter to the martial arts section. It was there that the coach was able to convey to her the idea that until you start to respect yourself, others will not.

Jill's parents continued to be in a very bad relationship after the divorce, and at the age of 17, the girl stopped communicating with her father. At the same time, she enters the university and leaves home. Unfortunately, the girl failed to combine her studies with active sports, and she made a choice in favor of playing sports. At the same time, she gets a job as a bartender in one of the local bars.

In 2002, Jill and her friend open their own gym. Three years after that, she presented a fake certificate of higher education, gets a job in one of the agencies to search for young talents. So she gets on one TV show, which in many ways made her a popular person all over the world.

As part of this show, a group of young people with overweight problems competed in the speed of losing weight. Jill was one of the coaches and earned a reputation as a "tough" mentor, demanding "army discipline" from her charges. Gillian herself says that in life she is completely different and she does not have the core that the audience of the show watched. Be that as it may, after this television program, Michaels becomes known throughout America.

In 2010, she decides to leave the show, as she is going to start a family. However, Jill did not leave television and created her own show. In addition, she was invited to act as a host in one very popular program in the United States, in which issues of excess weight and the fight against it are discussed. In all the time that Michaels spent on television, she was able to create a real fitness empire by releasing books and video lessons. It was at this stage that the “Slender Figure in 30 Days” methodology was created, which will be discussed now.

Benefits of the program Slim figure in 30 days

Michaels pays a lot of attention to motivation in his classes. If you started using her video lessons, then quitting them will be much more difficult than continuing to train. This is very important, because sometimes people do not bring the work they have started to its logical conclusion.

Gillian's training program is based on interval training, and classes are held at high intensity. So far, there is no more effective way to fight fat than interval training. Also, you do not have to independently select exercises and make effective complexes from them. All this work has already been done by Jill and you just have to follow her recommendations.

Basic principles of the program Slim figure in 30 days

Before we consider the program itself, it is necessary to separately talk about the diet. Without following a few nutritional principles, a slim figure in 30 days will become an unattainable goal for you.

1. According to the first principle, you must take an individual approach in compiling your diet. This is quite understandable, because each person's body is individual and universal nutrition programs simply do not exist. It is very important to correctly assess your physique, because the speed of metabolic processes is associated with this. In lean people, the metabolism is high, while in obese people, on the contrary, it is slow. For the first body type, Gillian recommends eating more complex carbohydrates. If you have a slow metabolism, then the emphasis in food should be on protein compounds.
2. The second principle of the diet is to control the intake and expenditure of energy. Using special tables, you need to evaluate the energy value of the foods you eat and then determine the daily calorie content of the food. You will also have to use special calculators that will help you determine the amount of energy that you spend every day. Thus, you need to achieve a calorie deficit of 400 to 600 every day.
3. The third principle of nutrition says that during the day you need to eat four times. It is quite clear that it should be only wholesome and healthy foods; the basis of the diet is fruits and vegetables. Also, the nutrition program should include lean meat, seafood, fish and dairy products. To eliminate the option of overeating, you should keep a diary in which you should constantly enter the number and names of the foods you eat. Everything is quite simple, and if you follow all these principles in nutrition, then for you a slender figure in 30 days will become a reality.

Training should be done six times a week. In total, the program for beginners involves three levels of difficulty, to overcome each of which is given 10 days. One lesson consists of three segments, including five exercises. They must be performed twice in a circular mode with high intensity.

When you have completed the first stage of the program, designed for beginners, you can move on to the next level. If you have enough experience in other types of spot, it makes sense for you to immediately start training from the second stage.

You have to deal with a more complex program, designed for 90 days. The total number of classes per week is six, four of which are strength, and two involve cardio. Progressing the load in strength training should be every 14 days. Cardio loads should be increased every three weeks.

The strength training program is a two-day split, and you should alternate working on certain muscles each session. In total, the intermediate level training program consists of three phases, lasting one month each (four full weeks).

If the first stage may seem easy for you, then already at the second stage you will change your point of view. We do not recommend skipping the first phase due to its seeming ease. The main task at this stage is to prepare the body.

Gillian recommends speeding up your metabolism during the first week of classes and gives practical advice on how to achieve this goal. Two workouts should be done daily. The morning is power, and in the evening there is a cardio session. Recall that it is worth starting to train according to this program only if you have sufficient physical fitness. If you do not have it, then return to the program for beginners. Despite the fact that two sessions should be held during the day, their total duration will be only half an hour. Surely you will be able to find so much time, because a slender figure in 30 days is the dream of many women.

First level weight loss workouts according to the Jillian Michaels program in this video.

Every woman, regardless of age, dreams of an ideal and And almost every winter, treacherous "reserves" nevertheless appear on the body. And if the beach season is still far away, then deep in the subconscious mind there is a thought that pushes back the ghostly saving Monday, from which daily runs will begin and What to do if half of spring has already passed, but things are still there? In this case, the author's video instruction by Jillian Michaels "Slender figure in 30 days" will come to the rescue.

What is the course focused on?

The video tutorial will help everyone to find a toned body and lose up to 10 kg of excess weight in just 1 month. The one and a half hour course is divided into three parts and was developed by the author primarily for people who do not have regular physical activity. Jillian Michaels created several video programs at once, designed for different purposes, but the training workout "Slender Figure in 30 Days" instantly gained the most popularity among the population.

Transfer your experience

In her youth, Gillian herself had a pernicious habit of seizing experiences and was a chubby girl. With the help of classes in various sports sections, she quickly brought her body into an ideal, toned state. It would seem that having achieved a result, one could stop, but not in the case of Gillian. Awareness of one's destiny becomes so bright and distinct that one's own developments appear, and the call "Lose weight in 30 days!" no longer seems to be something unrealizable.

It is important for every person who buys this special course that the program has passed its first tests on the creator herself. When people see a real role model in front of their eyes, it gives them more confidence and greater personal motivation.

Study of metabolic processes

Gillian was able to take her place among America's leading fitness instructors because she worked not only in the gym. She found an integrated approach to the solution. Training alone will never give the desired result, no matter how much we count on them. The author's study of metabolic processes in the body helped to achieve great success and universal recognition. There are a lot of recommendations on nutrition, and everyone can choose for themselves, in parallel with the course "Slender figure in 30 days", something from their own, individual gastronomic preferences. In addition to video courses, the famous coach also publishes author's books.

The effectiveness of simple exercises combined with a well-established scheme

The author of the video lessons was in solidarity with the progressive athletes of her time, who use only simple exercises in their training. Why complicate the process, if all you need to do is bring the number of approaches and their alternation to the correct dosage. So, the 3-2-1 magic scheme has become a key moment in the Slim Figure in 30 Days program, where simple ones last exactly 3 minutes, running cardio loads continue for 2 minutes and 1 minute is devoted to training the press.

Strict sequence

Many people who try to achieve a perfect, toned body on their own, periodically experience a feeling of complete failure. Hopelessness, lack of progress in classes and visible results make people rush from one chosen diet to another, from one set of exercises to the next newfangled one. Who doesn't know this situation? It seems that you don’t overeat, and every morning you sweat on a run, and you pump up the press, but you can’t squeeze into last year’s one.

"Slender figure in 30 days": reviews of people who have completed the course

Therefore, willy-nilly, you begin to listen to the advice of other people who recommend this or that method of training. So, according to the reviews of many fitness enthusiasts who have already tried the video course “Slender Figure in 30 Days” from their own experience, it is indeed possible to achieve certain results during this period.

Are you used to getting on the scale every morning? Do not be alarmed if it seems to you in 10 days that excess fat is in no hurry to leave your body, and the arrow treacherously froze at the initial indicator. Take a close look at your figure in the mirror. See how embossed the stomach becomes, how taut the buttocks are, and the chest seems to look more magnificent? This means that your workouts give visible results. At the first stage, a process occurs as a result of which the body is brought into tone. Muscle mass is noticeably heavier than body fat. Partially fat was removed from the body, but its place in the total body weight was taken by emerging muscles.

Sometimes people note that after the start of the training course, the total weight even slightly increased (again due to the growth of muscle mass). It's not scary. The body will soon get used to its new state, and the process of active burning of subcutaneous fat will begin. In addition, the course "Slender Figure in 30 Days" consists of three parts, alternating which in any order, you can achieve good results.

Get used to the intensity

So, we found that the first 10 days is not an indicator of local burning of excess fat. The first decade of the month teaches people to get used to the intensity of the loads and visually improves the shape of the body. It may seem to someone that the physical activity proposed in the program is excessive. But lighter loads will not be able to achieve the desired result in such a short period. In addition, one of the parts of the video tutorial lasts only half an hour. Well, thirty minutes of daily exercise, no matter how intense they are, is able to withstand even a person who has not trained before.

No need to force events

Some people who have previously had experience in sports believe that if you aim at an hour and a half daily workouts right away, the effect will be even faster. This is not true. No need to be zealous and immerse yourself in training. The body will not appreciate it. On the contrary, he will resist with all his might. This special course is designed to the smallest detail. The main thing is to set yourself up so that when the ideal body is molded, "Slender Figure in 30 Days" will remain a daily guide and admonition to never again allow yourself slack in relation to extra pounds.

Difficulty levels

Jillian Michaels offers her followers simple exercises grouped into three levels of difficulty. We remember that it is not necessary to start from the simplest level and build up to the most difficult one. You can alternate the levels by day as we see fit. Each person has individual characteristics. Sometimes a schedule that works for one person may not work for another. Another feature of the presented complex is the involvement in the exercises of all muscle groups without exception. Do not disregard even not particularly developed muscles of the body and become slimmer every day! That is the goal of Jillian Michaels.

Some caveats

The intensity of the proposed loads, even if they last only 30 minutes a day, people with deviations in the musculoskeletal system are not always able to withstand. If after training you notice joint pain or other symptoms that are not related to the construction of muscle tissue, then it is better to consult a doctor for certain recommendations. Well, it is customary to remove the muscle pains that have arisen among fitness enthusiasts with warming ointments.

Lesson conditions

In order to start training, it is not at all necessary to have an equipped training complex at home. To master simple, but very effective exercises, you will need a little free space in the room where you can lay a couple of dumbbells, which can easily be replaced with homemade weights. In the role of home-made dumbbells, plastic cylinders filled with water often act.

Psychological attitude

Remember, no matter how ideal the presented complex is, it will not work effectively if a person is skeptical about the final result in advance. Moreover, you need to do it only in a positive mood and with a smile on your face. The very process of doing the exercises should be pleasant, and not turn into a mandatory routine. In addition, if you clearly imagine what you want to blind ideally, a slender figure in 30 days, a beautiful body and admiring glances of girlfriends and secret admirers are provided to you.

Jillian Michaels "Slender Figure in 30 Days" (reviews, before and after photos) is a unique exercise technique that allows you to achieve a beautiful, toned body in just 30 days. Just half an hour every day - and the muscles gain tone, the silhouette - beautiful curves, the stomach becomes taut and flat, and the legs and buttocks - slender and elastic.

Jillian's story

Jillian Michaels was not always an athletic girl, until the age of 14 she had the burden of a fat woman hanging over her, from which she got rid of by enrolling in the martial arts section. The eighty-kilogram teenager overcame his fears and complexes, and by the age of 28, Gillian opened her own gym together with sports colleague Jackie Warner.

At 40, she looks great, leads a healthy lifestyle and motivates the fair sex to become even more beautiful through exercise. Home workouts with Gillian forced many women to radically change themselves, from getting rid of extra pounds and ending with the belief in victory over their own laziness and complexes.

The effectiveness of the Jillian Michaels "Slender Figure in 30 Days" program has been proven by women, whose reviews and advice you can endlessly read on the Internet, comparing photos of the figures of the girls "Before" and "After" training, the result of which is amazing. All you need is to find the Slim Figure in 30 Days program online, download it to your computer and start training under the virtual supervision of an attractive trainer.

What is the secret of the popularity of the program from Gillian?

Jillian Michaels is sure that you can come to the perfect body

• fast (only 30 days)
• easy (30 minutes daily)
• without additional costs for a subscription to a fitness club.

Home fitness is an opportunity to do sports without leaving home. No need to waste time on the road to the gym, just set aside 30 minutes of time for an intense workout with Jillian. Millions of young mothers and just women practice fitness at home and see results in a few days.

Required inventory

A home gym needs minimal equipment in order to train effectively. For the Jillian Michaels program you will need:

• dumbbells weighing from 1 kg to 2 kg (you can take water bottles);
• aerobics mat;
• comfortable sports shoes (never go barefoot);
• sports bra for bust support during exercise.

You need to work out in sneakers because there are a lot of jumps in the Jillian Michaels “Slender Figure in 30 Days” program and doing barefoot can injure your knees.

What is included in the program "Slender figure in 30 days"

The training is designed for girls who have begun their acquaintance with fitness or have been taking a break from sports for a long time (for example, they were on maternity leave). The course is divided into 3 stages, each for 10 days. Gillian recommends exercising 6 days a week, Sunday is a day off.

The advantage of training is that their duration, along with a warm-up and stretching at the end, is only half an hour. Even the laziest girls can find thirty minutes a day to practice with the charming Gillian. The first 10 days of training are quite easy: your body gets used to the load, to the pace of training and to daily sports.

The next 10 days, the load increases slightly, and for the last ten days of the month you do it as intensively as possible. It's not boring to train, as Gillian leads a class with two assistants, one of whom is engaged in full force, and the second shows how a beginner should do.

Jillian cheers you up from the screen throughout the workout, cracks jokes and cheers you up with the confidence that you will overcome all stages of training with her. The scheme of each workout is as follows: warm-up, 3 minutes of strength exercises, 2 minutes of cardio and a minute of the press. This is all repeated in a circle 3 times, in each circle there are different exercises. At the end of each workout, a little stretching.

Program characteristics

Jillian Michaels has helped millions of Americans lose weight and get fit bodies, and the Slim in 30 Days weight loss program has received many positive reviews.

• The complex is designed for people who do not do fitness regularly, but want to lose weight. The exercises from the complex are simple and clear to perform.
• The complex has a clear plan, the entire workout is recorded on video, the exercises are shown technically correctly, and Gillian voices possible mistakes. You can choose a more difficult or easier option for yourself.
• The training program is designed for thirty days and consists of three stages. Despite the fact that each stage is an order of magnitude more difficult than the previous one, it will be easier to perform the exercises because the muscles will get stronger, the body's endurance will increase and the body will get used to the loads.
• After each stage, take one day of rest.
• The workout is quite short and intense - it lasts only 30 minutes and works out all muscle groups.
• It is proposed to perform the exercises according to the following scheme: three minutes for strength exercises, two minutes for training the heart muscle and one minute for exercises for the press.
• Without changing anything in your diet, you increase your physical activity through training, expend more calories and thereby lose weight.
• Jillian Michaels is very charismatic, her lessons are interesting to watch, she is a great motivator to achieve results. In her coaching practice, she has developed many weight loss programs, one of which you can read in detail in the article “No problem areas with Jillian Michaels”.

The main essence of the program

We invite you to watch a video where Jillian Michaels herself presents her program.

As we said, Jillian Michaels divided her program into levels and believes that level 1 is preparatory, level 2 is basic and level 3 will help consolidate the results by doing the Slim Figure in 30 Days program. Between levels, take one day of rest, the muscles need rest to recover and grow.

Jillian Michaels "Slender Figure in 30 Days" Level 1

https://youtu.be/G0XqQVNgo90

The first level of the program will help you get involved in the work and feel all your muscles, down to the smallest ones. Get ready for the crepitus! But this is more of a pleasant pain, since muscle pain is a sure sign that you are on the right path to an ideal body! Jillian Michaels recorded her program on video to help you lose weight in 30 days.

Jillian Michaels "Slender Figure in 30 Days" Level 2

https://youtu.be/ppvXDpcpXcc

The exercises for the second level complex are performed by a girl, since this video with Gillian is not freely available in our country. After the first level, your muscles have grown stronger and are ready for a more intense second level. The exercises at this level are harder, but don't stop practicing. The process of losing weight does not stop due to the fact that the load changes and the muscles do not have time to get used to it.

Jillian Michaels "Slender Figure in 30 Days" Level 3

The last, third level is more aimed at consolidating the result. Exercises are more difficult than the second level, but given that you approached it gradually, and the body has already got used to the loads, training will be much easier. As a result, you will get a more trained cardio-muscular system and a toned athletic figure.

Food

Jillian Michaels claims that her workouts are effective only in combination with a certain diet, which must be followed throughout the entire course of classes. She even offers a table of sample recipes that you can customize to suit your total calorie content (one meal is 400 calories, a snack during the day is 200).

The menu is quite simple and varied, despite its dietary nature, you may well get enough. Approximate menu for one day:

• Breakfast: 2 eggs (hard boiled or scrambled, 2 slices of whole grain bread);
• Lunch: tuna salad;
• Snack: protein bar or one orange with a quarter cup of almonds;
• Dinner: chicken breasts marinated in honey and lemon.

Thus, by adhering to proper nutrition and exercising daily with Jill's video program (as her fans affectionately call her), you get a beautiful body, no excess weight and good stamina, spending a minimum of effort.

We hope that you will prove by your own example the effectiveness of the Jillian Michaels "Slender Figure in 30 Days" program. You can always find half an hour a day for yourself, and after completing this program and a short break, you will be able to conquer other Jillian video workouts - more complex, but no less effective and interesting.

Jillian Michaels "Slender figure in 30 days: reviews, photos before and after

Vika, 19 years old:

For a month I lost 5 kg, I worked out daily at three levels. To be honest, after training, I didn’t have any strength at all, it’s just explosive. I am satisfied with the effect, now I will train 2 times a week to maintain the result.

Marina, 44 years old:

I love yoga more, so I found a video from Jillian Michaels and do it every morning. My body has become flexible and light - the effect is achieved.

Elena, 23 years old:

After giving birth, she recovered greatly. I went to fitness, but managed to lose only 2 kg and then due to the diet. With a small child, you often do not leave the house. I found a way out - I downloaded a video with Jillian Michaels workouts and now I'm doing it at home. My plumb is minus 5 kg in a month, I continue until I see cubes on the press.

Lilian, 30 years old:

After giving birth, I reminded myself of a formless being. Gillian made a man out of me again. She has an army style, but she helps to give up and not give up training.

Victoria, 35 years old:

I was looking for a program that would be a combination of strength and cardio exercises, and I found it. Gillian came up with a unique 3-2-1 scheme that helps to train the body in a complex way.

Marie, 40 years old:

At first I was engaged in a simplified version, but after a while, I switched to a more complicated version. This has brought results. My body is close to perfect. I feel vitality and strength, and this is thanks to Jillian's high-intensity interval training.

Ecology of health and beauty. Fitness and sports: The main thing is to do the exercises regularly and you will famously overcome several steps to perfection at once...

Figure upgrade in 1 month

Beauty is not only a natural gift, but also the result of painstaking work on oneself. Do you want a flexible, slender and elastic body, a thin waist and slender legs? No problem! You only need to spend one month - and the result is in the face. True, attention will have to be paid to each problem area.

Arms and chest

To start make it a rule every morning to do rubbing with cool water. They will help keep the skin in good shape.

Set the water pressure to low and direct the shower on each breast in turn. Direct the water clockwise.

Dampen a towel and do a little massage. The pressure should be very light, each movement is made clockwise.

Once every three days make it a rule to use special aromatic oils for massage to maintain breast tone. If you do not have a special complex, you can alternately use ylang-ylang oil, rose and almond oil, as well as oil from seaweed extract. Read the label carefully before use. Some essences have significant contraindications. For example, ylang-ylang should not be used by people with high blood pressure.

• The first approach is 10 times in the classical position.
• The second approach - the arms are maximally spread apart, the palms look outward - also 10 times.

Every two days, try to add 5 repetitions to each set, bringing the number of push-ups to 50.

Do a special complex every two days. For him, you will need dumbbells - 1.5-2 kg each.

Exercise #1: Lie on your back, bend your legs at the knees. Raise your arms with dumbbells. Now, inhale, spread your arms, trying to lower them as low as possible.

Exercise #2: From the same starting position, lower your hands down to your hips.

Exercise #3: Now imagine that you do not have dumbbells in your hands, but a barbell. Bend your elbows and pull the dumbbells to your chest (fitness instructors call this exercise "bench press")

Exercise #4: Squat down, bring the dumbbells in front of you. Spread them to the sides and as far back as possible. Then - return to the starting position.

Exercise number 5: Stand straight. One hand with a dumbbell is raised up, the other is lowered. Alternately change the position of the hands.

Perform each exercise in three sets of 10 repetitions each.

In addition to them, use the technique of the so-called office charging- a complex that can be performed anywhere and at any time of the day.

• Sitting, for example, in an office chair, bend your elbows and join your palms at chest level.
• Now, with all the strength, we press our palms against each other for 30 seconds.
• Relaxed - did the exercise one more time.

Waist and press

The notorious cubes are best formed if you pump the press on a bench set at a negative angle and use dumbbells. But for the fair sex, there are restrictions.

• Firstly, it is categorically contraindicated for us to use weights - they can disrupt the work of female organs.
• Secondly, it is recommended to download the press a maximum of every other day - our muscles should have time to recover.

Another important axiom says: if you have excess body fat in this area, the cubes will simply be invisible. Therefore, before training the press, as well as during the break, do aerobic exercises. 20 minutes of aerobics itself, dance moves, jumping rope will do. According to fitness instructors, aerobic exercises will help burn excess mass, and exercises for the press will form beautiful and correct contours.

Directly, the set of exercises should contain exercises for the upper and lower press, as well as for the oblique muscles of the abdomen and back.

Exercise #1: Lie on your back, join your hands behind your head, bend your knees. Now lift the body, lifting only the shoulders and shoulder blades from the surface (20 times). At the end of a series of repetitions, hold the body during the rise and try to stay in this position for as long as possible.

Exercise #2: In the supine position, bend your knees and place your bent right leg on your left knee. Rise up, trying to reach your right elbow to your left knee. Perform 20 times, then change legs.

Exercise #3: Starting position - lying on your back, legs straight. Bend your legs alternately, sliding them along the floor. We repeat 30 times.

Exercise #4: From the same position, raise the legs to a right angle. After doing 20 repetitions at a normal pace, we try to complete the exercise as slowly as possible - we raise our legs by 10-15 counts.

Exercise number 5: In a sitting position, legs are straight, hands rest behind us. We raise our legs to an angle of 45 degrees, bend, pulling our knees in the chest, lower them. We do 20 times.

Exercise number 6: From the same position, simply raise your legs at the same angle and lower them to the floor.

Exercise number 7: Lie on your stomach, arms and legs along the body. Now we raise our arms together with the upper half of the body 10 times, 10 times - legs together with the lower back, 10 times - arms and legs together.

Every forty repetitions do stretching exercises. Lying on your stomach, lean on your hands and bend back as much as possible. This will help to avoid excess strength and make the muscles flexible.

As part of office gymnastics There is another simple exercise:

• as you exhale, pull your stomach in as much as possible, and then return the muscles to their original position.

It is important to understand that all these exercises are related to the press, but not to the waist. That is, they will not remove fat ears hanging over jeans. Various inclinations will be useless and even harmful - they will only turn fat into muscles, but they will not reduce centimeters. The mentioned aerobic complexes, as well as the hula-hoop known to us since the Soviet era, will help to cope with this zone. The hoop models the waist line and breaks fat cells.

Legs, thighs, buttocks

This area, like no other, changes beautifully with a change in lifestyle in general. Walk more, do not hesitate to run up for the departing minibus. Those who want to get slender legs also prefer not to ride escalators, but to walk on them. Fortunately, the capital's way of life at least allows it for now.

Sign up for dancing - and in a month you will receive not only a charge of bomb energy, but also legs worthy of all admiration.

Do not ignore mobile sports - even a harmless game of badminton will make you feel a slight soreness in your legs in the morning.

And of course, do not forget about the special complex:

Exercise #1: Standing, sit down a little, put one foot in front of the other. Start squatting all the way, the lower the better. Do 30 times for each leg.

Exercise #2: We make a variety of swings: alternately 20 swings with each foot forward, in front of us. 20 swings to the side. 20 swings back. Now we wave each foot forward and immediately back. It is important to feel the work of the muscles here, so strain your muscles as much as possible during exercise.

Exercise #3: Lie on your right side, rest your left hand in front of you. Raise your left leg 20 times. Then lift your leg and make circular movements - first clockwise, then counter-clockwise. Change your leg.

Exercise #4: Get on your knees, straight arms rest in front of you. Lift your right knee off the floor, bring it forward, then swing back with maximum amplitude. 30 reps, change legs.

Exercise number 5: Lie on your back, raise your legs at a right angle. Spread them out to the sides as far as possible.

Exercise number 6: Sit on the floor. Now try, shifting on your buttocks, to go through your room around the perimeter.

And during your office life, alternately squeeze and unclench the gluteal muscles. The effect is still the same!

All the described complexes and techniques are basic, and their implementation will not take much time. But in a month you are guaranteed to feel that your body has become stronger and more elastic, and problem areas have turned into a beautiful relief. The main thing is to do the exercises regularly and you will famously overcome several steps to perfection at once. published . If you have any questions on this topic, ask them to specialists and readers of our project .

P.S. And remember, just by changing your consciousness - together we change the world! © econet