Exercises for Legs and Pompis

Squats with a chair

Stand in front of a chair and open your legs so that they are at the height of your hips. Stretch your arms to the front or up.

With your back straight and your abdomen contracted down almost to sit on the chair, just when you're going to touch the seat with your booties, sit up and repeat the squat.

Do 3 sets of 15 repetitions

Displacements

Stand with your back straight and take a step forward with your left leg. Keep the torso as straight as possible, the front knee should form a 90 ° angle and the back knee should touch almost the ground and the heel point towards the ceiling.

Return to the starting position as quickly as possible.

If you do not lower enough, the exercise will concentrate on the quadriceps or thighs and you will not get the benefits of working your glutes

Do 5 sets of 10 repetitions on each side.

Cat position

Stand on the floor with your knees supported at hip height. Your hands should be supported on the floor and arms extended.

Tighten the abdomen. Raise the right leg upwards pointing towards the ceiling, repeat the procedure with the other leg.

Do 5 sets of 10 repetitions on each side.

Skipping

Stand on the tip of your feet, hold one end of the rope in each hand and rotate it forward over the head.

When the rope is about to touch the ground, quickly remove it so that it goes under the feet.

Do 5 sets of 50 jumps each.