Dip with One Leg Lifted
A: Sit in a sturdy chair, without armrests, with your feet on the floor. Place your hands on the edges of the seat next to your hips and stretch your legs out until only your heels are touching the floor.
B: Bring your heels forward so that your buttocks are in front of the chair, supporting the weight of your body with the strength of your arms alone. Raise the left leg about 12 inches (30 cm). Bending your elbows behind you, bend your arms to lower your body about 15 cm (6 inches). Extend arms to full extension to complete the movement. Do 5 dips raising the left leg and 5 dips raising the right.
To get the maximum: the dip with two chairs
C: Sit on a sturdy chair, without armrests, in front of another chair. Place your hands on the edges of the seat next to your hips and extend your legs until your heels touch the seat of the other chair. Move forward slowly until your buttocks are in front of the chair, supporting the weight of your body with the strength of your arms alone. Bending your elbows behind you, bend your arms to lower your body about 15 cm (6 inches). Extend arms to full extension to complete the movement. Do 10 to 12 reps.
The Bridge to Firm Up and Lose Weight
A: Lie on your back on the mat with your feet flat on the floor and your knees bent; cross the right foot over the left knee, spreading the right knee. Grab a dumbbell in your right hand and stretch your arm up.
B: Press the ground with your left foot, raise the hips and, at the end of the movement, squeeze the glutes; your leg will put up resistance. As you raise your glutes, slowly lower the dumbbell toward your forehead, bending your elbow.
C: Bring your glutes back to the floor and reach your right arm up, making sure your elbow and shoulder are aligned. Do ten repetitions. Repeat the series with the other leg and the other arm.
Tones: Glutes, hamstrings, triceps and shoulders.
The Spider Exercise
A: Get on all fours and move your hands forward so that you are in a push-up position. Straighten your legs as if to assume a plank position.
B: Avoiding lifting your buttocks, spread your left knee and bring it close to your elbow, “spider woman” style. Your left foot should float a few inches above the ground.
C: Lower the left leg bringing the feet together; do the same on the other side. Do ten repetitions for each leg.
Defines: core muscles, chest, triceps and hips.
Arabesque with Tricep Extension
A: Stand with your feet together, a dumbbell in each hand, arms at your sides. Lunge back with your left leg, bending your knee so your shin is parallel to the floor, and bend your elbows at right angles.
B: Balancing on the right leg, tilt the torso horizontally and lift the left leg straight out from the hip; squeeze your glutes. At the same time, raise your elbows bringing them against the body. Extend your arms behind you so that your triceps are extended. Pause for a second.
C: Bend your elbows and straighten up. Perform ten repetitions then repeat the series with the other arm and the other leg.
Targets: glutes, hips, triceps and core muscles
The Hip Lift
Raising the hips to firm up and lose weight.
To work the lower back: 2 minutes
A: Lie on your back with your arms at your sides, your knees bent, and your feet on a chair.
B: Raise the hips towards the ceiling. Hold the position for a second, then come back down. Repeat the movement, squeezing the glutes and hamstrings. After one minute, rest for 10 seconds. Repeat the exercise for another minute. Easy version: Do not take the chair and perform the exercise with your feet on the floor.
Target: hamstrings, glutes and lower back.
Almost Seated Flexion
A: Stand in front of a chair with your feet shoulder-width apart and your hands clasped in front of you at chest level.
B: With your heels on the ground and your back straight, bend your legs and gently lower your buttocks until they almost touch the chair, but without sitting down.
Keep your arms reached out before you to keep up with your equilibrium. Get back to the underlying position.
Do 10 to 12 reps.
To get the maximum: squats with jumps
C: Do the basic bend, but when extending the legs, do a jump in place. Try to cushion the landing by bending your knees slightly before touching the ground and then return to the flexion position. Do 10 to 12 reps.