These exercises are simpler exercises and can be used as both training as well as warm-up. We recommend not to use extra weights and to select a number of repetitions.
LOUNGES
A classic leg exercise that works the front, back and gluteal muscles of the thigh. The exercise also help the core muscles.
- Stand with your back straight and your feet hip-width apart.
- Let your toes point straight ahead.
- Tighten your abs and buttock muscles slightly.
- Stand proudly with your chest up and your shoulders back.
- Take a big step with one leg and lower the body until the knee is in a 90 degree angle.
- Change to the other leg and repeat
- Remember to maintain the posture throughout the exercise. This helps you maintain stability and balance.
SQUAT
Effective exercise and easy to perform. Muscles that are mainly trained are the gluteal muscle (butt), the thigh muscle and the back of the thigh.
- Stand with your feet hip-width apart.
- Put your hands in front of your body.
- Slowly lower your butt towards the floor as low as you can without arching your back.
- Make sure your knees are always pointing in the same direction as your feet. The feet and knees should not be angled inwards.
- Return to the starting position and repeat.
- For increased efficiency, you can add dumbbells to this exercise.
SQUAT WITH JUMPS
If you want an extra moment in your squats, add jumps. Then you also train the front thighs and calves.
- Stand with your feet hip-width apart.
- Put your hands in front of your body.
- Slowly lower your butt towards the floor as low as you can without arching your back.
- Jump straight up as high as you can, don't land on straight legs, make sure you have bent legs for a soft landing.
- Repeat.
- The upper body should be kept as straight as possible, do not lean forward in your squat.
- For increased efficiency, you can add dumbbells to this exercise.
STEP-UPS
Step-ups can be easily performed at home and no special bench/board is needed. Use a stool/bench, steps or similar.
- Lie on your back and place one foot on hte bench/board
- Let the hands rest on hips.
- Then lift the until the leg is fully extended.
- Return to the starting position.
- Change leg and repeat.
HIP LIFT
Hip lift is an exercise that suits everyone. The exercise improves the strength of the buttocks, thighs.
- Lie on your back with your knees bent and your feet flat on the ground.
- Keep your heels on the ground and close to your butt throughout the exercise.
- Lift your hips to a straight line between your shoulders and knees (tighten your abs and butt while lifting your hips).
- Then lower the hip slowly and repeat.
- For increased efficiency, you can place a weight on your hip.
