Beginners exercises

buttDeadlift Squat for toned butt

  • Stand with feet slightly spread and in each hand take on a weight from 5 kg .
  • Bend both knees at 90 degrees and begin to slowly descend into kneeling while carrying weights towards the floor.
  • Knees should not exceed feet.
  • Straighten and repeat.
  • Do 3 sets of 10 repetitions.


Bridge bed (Couch Bridge)

  • Lie on the floor, put your legs to a bed or bench. Knees bend at an angle between 60 and 90 degrees.
  • Press with heels and lift your hips up.
  • Lower your hips and repeat. Do 3 sets of 10 repetitions.

Step-UpBent-Knee Deadlift

  • Stand with feet slightly spread. In each hand hold on a weight of 5 kg.
  • Knees bend in angle of 30 degrees.
  • The arms should be straight while you lean forward from the hips and slowly lowering the weights to the floor.
  • All the while, tighten the muscles of the buttocks and slowly stand up.
  • Do 3 sets of 10 repetitions.

Lateral Step-Up

  • Stand up straight in front of the bench, and in each hand take on a weight of 3 kg.
  • Step on bench sideways with your right foot and squeeze the muscles for 3 seconds, then get off. Repeat 10 times on each side and do 3 sets.


Bridge BallStability Ball Bridge


  • Set the entire width of shoulders and hands on the edge of a bench or bed.
  • With your feet balance the small (25-35-cm) ball, knees bent.
  • Hold the ball with the feet, lift your hips up until your chest is flat.
  • Do 3 sets of 10 repetitions.




DeadliftBalancing Deadlift

  • Stand with your legs slightly spread, knees bend at an angle of 40 degrees.
  • While holding weight of 5 kg in the left hand extend your right leg back. During that time drop the weight to the floor.
  • While standing, kick with the right foot forward at the height of the hips.
  • Repeat.
  • Do 3 sets of 10 repetitions on each side.