60 Days Training - DAY 6

Hello guys,

I am sure you are going to like today`s training. Major focus is on your inner thighs and lower abdomen. Simple strengthening workout routines are easy to follow, no equipment needed.

There are so many exercises for different part of body, but not as many for inner thighs. In the first part of the training we concentrate on  "plie" position, which is excellent for strengthening inner thighs, glutes and also abs.

Second part of the training is great for your lower abdomen. Perfect combination of three simple exercises targets your lower abs. Remember, you can do thousand crunches to strengthen your core, but if there is a layer of fat covering your muscles, it will never shows up. Both - strenghtening exercises and cardio are crucial for defining abdomen.

 

Enjoy the workout!

 

Pavla


TRAINING - DAY 6

1. INNER THIGH BURN WORKOUT
2. LOWER ABS WORKOUT

1. INNER THIGH BURN WORKOUT

Recommendation:

• try to do up to 30reps of each exercise
• keep the proper form in plie: roll your pelvis under, squezee your glutes, keep your back flat, core strong

Workout routine:

1. plie position, touch the ground (keep your back flat) and alternate twist up, 30reps
2. right leg: lift up the right heel and go down, touch the ground and reach up, 30reps
3. keep the heel lifted and go down as low as you can, little pulse x arm circles, count till 30 (then put the heel down)
4. plie position, touch the ground and alternate twist up, 30reps
5. left leg: lift up the left heel and go down, touch the ground and reach up, 30reps
6. keep the heel lifted and go down as low as you can, little pulse x arm circles, count till 30 (then put the heel down)
7. plie position, go as low as you can and both heels up and down, 30reps

2. LOWER ABS WORKOUT

Recommendations:

• do up to 30reps, for advanced do up to 50
• in bridge position (exercise 1) keep your heels close to your hips, you should be able to touch your feet
• in exercise 2 do not swing your legs, do little movement up and down
• in exercise 3 you can modify and keep your hands on the floor

Workout routine:

1. bridge position, lift up your glutes and go down, 30reps
2. lying on the floor, legs up: lift up you hips, 30reps
3. sitting on the floor: knees in x out, 30reps 

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