SADECE 10 DAKİKADA BACAK SIKILAŞTIRMA

SADECE 10 DAKİKADA BACAK SIKILAŞTIRMA


Hello all! Today I have an amazing and different video for you! I’m right now with my lovely pilates teacher Gizem! We will show you exercise moves to have tight and toned legs! We will show you four moves today. All are easily applicable at home. Inner legs are the biggest problems for all women as you may know. That’s why I advise you to watch it until the end! We will start with squats. A move for both legs and hips. The tip of this move is to pay attention to; our knees should not exceed our fingertips. So whoever who wants to do this exercise at home, in order to make it in the right way, I advise you to use a chair. Like this. Hips towards out, tummy towards in. Your legs should be open in the same line as your shoulders. Now lean backward, as if you were sitting down but, you stand up without actually sitting down. Our posture should always be straight. We will repeat this three times in sets of 15. Nice. As you can see, the back is always straight, and knees should not exceed fingertips. It’s critical to do the moves in the right way. Now it’s time for inner leg muscles! How are we doing that? We will do a different version of squats, called sumo squats. We open our legs widely. Our fingertips should point straight left and right. And we go down as we’re sitting, our back straight. This move will be repeated 3 times from sets of 15 reps. What matters with this move is to descend as much as you can. Selen: you see how much I can go down!? Teacher: Yes, you’re indeed really elastic. Selen: What do you mean by 3 sets? Can you explain? For instance, you do this sumo squat move 15 times. Then you stop for a bit and wait for your muscles to relieve. Don’t pause the workout for more than 1 minute. Now repeat the move 15 times. Then again pause for a bit, and repeat the move for the last time. The reason why we do three sets it’s due to the need to create muscle memory, as well as to make the muscles really feel the move. Selen: I really feel the pain now that I’m repeating it. Women’s biggest issue is the inner legs. Inner legs are important to look more esthetic. Selen: My dears, this exact move is for inner legs. Now time for lower legs. Most women’s problems too… We worked our hips, our inner legs. Now we’re left with lower legs and we’ll finish with upper legs. Selen: Soon we will also show abdominal moves, stay tuned. Now let’s start! We will stand in the same position we previously made in the sumo squat. We open our leg widely and go down and stand there. Our knees should point straight. Now we raise one toe and stand on our fingertips, then the other. Selen: That really works! Teacher: While doing this, our upper leg muscles are helping here. Selen: My legs really feel it. Selen: And this is a fun move to do. Selen: Open some music and do these moves! Teacher: Exactly. After repeating 10 times each side, we raise both toes at the same time. Selen: Raise the toes. After raising both toes 10 times at the same time, we raise both toes at the same time and stand like that for 10-20 seconds. If you feel like you can’t resist, stop standing like that. Selen: However we need to resist, to more you can stay like this, to more you will see the great outcomes. Right? Teacher: Yes, and you may also do this moves by standing straight. Selen: Are you aware of how long I’ve stood like this? Teacher: Yes, really. Now we will do some lunges. A general move in a leg workout. We will again do this move in the same place we stand, but you may also do it while taking steps. To make it easier for everyone, we will show it right here without moving. Selen: What are we doing now? Teacher: Now take a huge step, fingertips pointing forward. Your knee at the back should be bending. Now go down with you back straight. Like this, up and down. 10 repeats. Selen: Can you see my dears? Selen: Let me get away a bit so you can see clearly. You feel the pain? Selen: Yes I feel the heat in my muscles. Now change the leg. What’s important is to look straight forward. Check out my knee at the back, it raises up. You may do this move with water bottles in your hand. A bottle of 1.5lt on each hand would be fine. The other version of lunges is by walking. You take a huge step, go down, get up and repeat. Like this. If you have a space for that, you can do it like that. So my dears, this is it for today. Gizem, thank you really much. She is so lovely! The moves we’ve done today took only 10 minutes. I’ve checked it, believe me! Exercises for tight and toned legs in just 10 minutes! Hope you will try it and be happy with the results, Gizem is really professional in this. Gizem: Thank you As always, don’t forget to like my video, to subscribe to my channel, and to love me! See you next week