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LAB: Legs, ABS and Butt – 35 Minutes – Home Exercises for Weight Loss and Toning


Workout and helpful advice. Add this video to your favorites it will guide you when you train! 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less your legs and taking smaller steps. Don’t bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. Don’t turn your knees inwards or outwards, they should constantly be in line with your toes. Be sure not to exceed your toes with the knee to avoid joint problems. 3,2,1, Stop! Next Exercises: Squat + rear lunges. 5,4,3,2,1, Ready? Go! If you are unable to complete this movement, bend your legs less. Don’t exceed the tip of your foot with your knee during the lunges and squats. Don’t touch the floor with the knee of the back leg during lunges. Don’t bend your head, try staring at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Squat + Calf Lifts. 5,4,3,2,1, Ready? Go! If you can’t do it, slow down the pace and bend less the legs. Don’t pass the line of your toes with your knees during the descent to avoid joint problems. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. 5,4,3,2,1, Stop! Next Exercises: Squat + Side Step. 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less your legs and taking smaller steps. Don’t bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. Don’t turn your knees inwards or outwards, they should constantly be in line with your toes. Be sure not to exceed your toes with the knee to avoid joint problems. 5,4,3,2,1, Stop! Next Exercises: Squat + rear lunges. 5,4,3,2,1, Ready? Go! If you are unable to complete this movement, bend your legs less. Don’t exceed the tip of your foot with your knee during the lunges and squats. Don’t touch the floor with the knee of the back leg during lunges. Don’t bend your head, try staring at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Squat + Calf Lifts. 5,4,3,2,1, Ready? Go! If you can’t do it, slow down the pace and bend less the legs. Don’t pass the line of your toes with your knees during the descent to avoid joint problems. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. 5,4,3,2,1, Stop! Next Exercises: Front Lunges. 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less the legs. Do not touch the ground with the knee of the back leg when you bring down the pelvis. Do not bend or curve your back during the exercise, keep your abdominals tight in order to be able to do this. 5,4,3,2,1, Stop! Next Exercises: Sumo squat touching the ground. 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less the legs. Be sure not to raise your heels off the floor. Don’t bend or arch your back, keep it constantly straight to avoid problems. Never exceed the tip of your foot with the knee to avoid damaging the joints. 5,4,3,2,1, Stop! Next Exercises: Standing hip extension. 5,4,3,2,1, Ready? Go! Be sure not to curve or bend your back while doing the exercise. To facilitate the movement, don’t rotate the pelvis, so as not to diminish the effectiveness. Switch side in the shortest time possible. Go! Don’t bend the leg and foot, keep them flat. Don’t bend your head, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Front Lunges. 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less the legs. Do not touch the ground with the knee of the back leg when you bring down the pelvis. Do not bend or curve your back during the exercise, keep your abdominals tight in order to be able to do this. 5,4,3,2,1, Stop! Next Exercises: Sumo squat touching the ground. 5,4,3,2,1, Ready? Go! If you can’t do it, try bending less the legs. Be sure not to raise your heels off the floor. Don’t bend or arch your back, keep it constantly straight to avoid problems. Never exceed the tip of your foot with the knee to avoid damaging the joints. 5,4,3,2,1, Stop! Next Exercises: Standing hip extension. 5,4,3,2,1, Ready? Go! Be sure not to curve or bend your back while doing the exercise. To facilitate the movement, don’t rotate the pelvis, so as not to diminish the effectiveness. Switch side in the shortest time possible. Go! Don’t bend the leg and foot, keep them flat. Don’t bend your head, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Rear lunges + knee kick. 5,4,3,2,1, Ready? Go! If you are unable to complete this motion, try bending less the supporting leg. Don’t touch the floor with the knee of the back leg when you bring down the basin. Make sure not to exceed the tip of the foot with the knee of the front leg. Switch side in the shortest time possible. Go! Don’t bend or curve your back during the exercise, keep your abs constantly tight. 5,4,3,2,1, Stop! Next Exercises: Alternate Side Lunge Touching The Ground. 5,4,3,2,1, Ready? Go! Be sure not curve your back during the movement. Don’t pass the line of your toes with your knees during the descent. Don’t lift your heel during the lunge, your foot must always be firmly on the floor. 5,4,3,2,1, Stop! Next Exercises: Standing hip abduction. 5,4,3,2,1, Ready? Go! If you can’t do it, try keeping both feet on the ground before lifting the leg. Be sure to keep your abs tight for a better balance. Switch side in the shortest time possible. Go! Don’t turn your head to not risk losing your balance, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Rear lunges + knee kick. 5,4,3,2,1, Ready? Go! If you are unable to complete this motion, try bending less the supporting leg. Don’t touch the floor with the knee of the back leg when you bring down the basin. Make sure not to exceed the tip of the foot with the knee of the front leg. Switch side in the shortest time possible. Go! Don’t bend or curve your back during the exercise, keep your abs constantly tight. 5,4,3,2,1, Stop! Next Exercises: Alternate Side Lunge Touching The Ground. 5,4,3,2,1, Ready? Go! Be sure not curve your back during the movement. Don’t pass the line of your toes with your knees during the descent. Don’t lift your heel during the lunge, your foot must always be firmly on the floor. 5,4,3,2,1, Stop! Next Exercises: Standing hip abduction. 5,4,3,2,1, Ready? Go! If you can’t do it, try keeping both feet on the ground before lifting the leg. Be sure to keep your abs tight for a better balance. Switch side in the shortest time possible. Go! Don’t turn your head to not risk losing your balance, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Hip abduction on all fours. 5,4,3,2,1, Ready? Go! If you can’t do it, try slowing down the pace. Be sure not to rotate the pelvis when you lift the leg to not strain your back. Don’t put your knee on the ground when you take down the leg to increase the effectiveness of the exercise. Switch side in the shortest time possible. Go! Don’t bend or curve your back, keep your torso parallel to the ground. Don’t lift your head, your neck should remain in line with your back. try staring at a fixed point on the floor. 5,4,3,2,1, Stop! Next Exercises: Donkey Kicks extended leg. 5,4,3,2,1, Ready? Go! If you can’t do it, try the Donkey Kicks with your legs bent at 90°. Be sure not to curve your back during movement. Don’t strain your neck, try staring at a fixed point on the floor. Switch side in the shortest time possible. Go! Don’t stretch out the foot, keep it constantly flexed. Perform the exercise slowly to maximize effectiveness. 5,4,3,2,1, Stop! Next Exercises: Donkey kicks crossover. 5,4,3,2,1, Ready? Go! If you can’t do it, try the donkey kicks without crossing your legs. Be sure not to curve your back during the movement. Switch side in the shortest time possible. Go! Don’t put your knee on the ground when you take down the leg, in order to keep a constant contraction. To facilitate the crossing of the legs, don’t turn your hips laterally. Your back must be constantly straight. 5,4,3,2,1, Stop! Next Exercises: Back Elongation. Ready? Go! Don’t look forward, relax the neck by bringing your forehead to your knees. Don’t bend your arms, keep them constantly outstretched. 5,4,3,2,1, Stop! Next Exercises: Adductor Leg Raises. Ready? Go! If you can’t do it, trying resting your leg on the ground during the descent. Don’t bend your back, your shoulders, torso and hips should always be aligned. Switch side in the shortest time possible. Go! Don’t force the neck by bending your head, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Side hip abduction. Ready? Go! If you can’t do it, try resting the foot on the ground after turning down the leg. Don’t keep the supporting leg straight, bend it to have greater stability. Don’t stretch out your foot, keep it constantly flexed. Switch side in the shortest time possible. Go! Don’t move your back, place your hand in front of your bust for stabilization. Don’t turn your head, try staring at a fixed point in front of you to help. 5,4,3,2,1, Stop! Next Exercises: Pulsed butt lifts. 5,4,3,2,1, Ready? Go! If you can’t it, try doing regular butt lifts. Don’t excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise. Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. 5,4,3,2,1, Stop! Next Exercises: Crunch. 5,4,3,2,1, Ready? Go! If you are unable to perform this movement, outstretch your arms along the body and place the palms of your hands on the floor. 5,4,3,2,1, Stop! Next Exercises: Crunch cross Outstretched Leg. Ready? Go! If you cannot do it, try resting your heel on the floor before moving on the next contraction. Never lift your lower back off the floor. Switch side in the shortest time possible. Go! Don’t use the resting arm to help you. 5,4,3,2,1, Stop! Next Exercises: Crunch. Ready? Go! Be sure to never lift the lower back off the floor to avoid back problems. To be able to correctly do this, constantly maintain the abdominal muscles tight. 5,4,3,2,1, Stop! Next Exercises: Crunch cross Outstretched Leg. Ready? Go! If you cannot do it, try resting your heel on the floor before moving on the next contraction. Never lift your lower back off the floor. Switch side in the shortest time possible. Go! Don’t use the resting arm to help you. 5,4,3,2,1, Stop! Next Exercises: Side Crunch. Ready? Go! If you can not do it, try slowing down the pace. Don’t curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement. Switch side in the shortest time possible. Go! Don’t arch your back, keep your abs tight to avoid spine problems. 5,4,3,2,1, Stop! Next Exercises: Full crunch. Ready? Go! If you can’t, try keeping your legs bent with your feet on the ground. To avoid straining the neck, keep your eyes on your belly button. 5,4,3,2,1, Stop! Next Exercises: Postural lumbar elongation. Ready? Go! Make sure not to lift the lower back during the entire exercise. 5,4,3,2,1, Stop! Next Exercises: Side Crunch with the Ankle Touch. Ready? Go! Never lift your lower back off the floor, keep your abs contracted to avoid mistakes. 5,4,3,2,1, Stop! Next Exercises: Criss Cross. Ready? Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg.If you can not do it, Try gently resting your heel on the ground when outstretching the leg. Be sure not to lift your lower back off the floor, keep the abs constantly tight. 5,4,3,2,1, Stop! Next Exercises: Side Crunch with the Ankle Touch. Ready? Go! Keep your abs contracted to avoid
Never lift your lower back off the floor, keep your abs contracted to avoid mistakes. 5,4,3,2,1, Stop! Next Exercises: Criss Cross. Ready? Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg. Be sure not to lift your lower back off the floor, keep the abs constantly tight. 5,4,3,2,1, Stop! Next Exercises: Postural lumbar elongation. Ready? Go! Make sure not to lift the lower back during the entire exercise. 5,4,3,2,1, Stop! Next Exercises: Reverse Crunch. Ready? Go! If you cannot do it, try keeping your legs raised and perform only the rotation of the pelvis. Be sure not to bend your lower back when taking your feet towards the ground, do this by keeping the abdomen tight. Control the movement to prevent back problems. 5,4,3,2,1, Stop! Next Exercises: Full Side Crunch. Ready? Go! If you cannot do it, try not lifting your leg and concentrate on your bust. Don’t bend the neck sideways to avoid forcing it. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. 5,4,3,2,1, Stop! Next Exercises: Side plank hip lifts. Ready? Go! If you can’t do it, rest your butt on the ground when you descend. Keep the abdomen constantly tight to stable the spine and avoid injuries. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. Do not look at floor, stare at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Twist on the Ground. Ready? Go! If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised. Be sure to only rotate your torso, it may help to stare at a point in front of you. Keep your abs constantly tight to avoid burdening the spine. 5,4,3,2,1, Stop!

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