How to get a sculpted body at home: training program, nutrition, tips and secrets of experts

August 26, 2018
Home workouts
Panevkina Nastya

Many in the 21st century began to think about a pumped up and toned body while watching their Instagram feed. They, not understanding or understanding this area, just want to become popular and buy gym memberships, giving away large sums of money. And it’s good if such people study with trainers who monitor and help them. But there is another type of people, they, without any experience, begin to exercise on exercise machines, without changing other bad habits.

Most people immediately wonder. How to quickly create body relief?

The important components of any weight loss or muscle gain are first of all nutrition, then training and healthy habits. You have a long and difficult journey ahead of you.

And then the second question arises. How long does it take to get a sculpted body? There is no definite answer, it could be a month, two, three or a year. Don't think that it's easy and fast. Be patient, fill your pockets with motivation and go ahead.

Nutrition

Your diet will differ depending on your goal, gender, your body size, fat percentage and muscle mass. It is better to entrust such a matter to nutritionists and trainers. But if your goal is to get a sculpted body at home as quickly as possible, then read below for general tips that can help you create the menu you need.

You can find a large number of diets for gaining muscle mass. And the basis of each of them is 5 meals a day, as well as an increase in protein consumption, which is the foundation for muscles. It builds and repairs our muscles. Eggs, seafood, nuts, dairy products, chicken breast, salmon contain a lot of protein and are very healthy when cooked correctly.

Fats and carbohydrates should also be present in the diet, as they are energy suppliers. Vegetables, fruits, dried fruits, potatoes, legumes, rice are filled with a lot of carbohydrates. It is also important to distinguish between simple (sweets) and complex carbohydrates. Sweets and baked goods should be minimized or avoided altogether, as they cause subcutaneous fat to accumulate. Complex carbohydrates, such as porridge, saturate our body with energy and nutrients; they are best consumed in the first half of the day. But butter, nuts, and fish perfectly store fats that are important for the nervous system.

It is also important to consume the required amount of fiber and vitamins, especially in winter. For example, broccoli or spinach will do the job perfectly.

You shouldn't go hungry or skip meals. First, it leads to a decrease in muscle mass, not fat. You also lose nutrients, which can lead to stress, fatigue and overeating. During a hunger strike, your skin and hair deteriorate, your immune system weakens, and your metabolism slows down. Healthy eating should remain in first place, and no one said that it should be tasteless and difficult to prepare.

How to make your body dry and sculpted? It’s very simple, look for recipes for protein-carbohydrate dishes that suit you. Here are a few such recipes.

Degreasing the body is the path to relief.

Two brothers were sunbathing on our beach. Both were physical education teachers. They looked amazing compared to other people. What did they do? They engaged in physical education all year round: volleyball, basketball, skiing in winter, and so on. They did it professionally. What was the result of such constant physical education? Their body is accustomed to muscle training. They ate without denying themselves anything and could even easily overeat, but fat was not deposited on this body. There was simply not a gram of fat and they looked very sculpted. Although they weren’t jocks back then.

From what was written above, it follows that in order to acquire relief, we need to degrease our body. But you can degrease your body in different ways. Both without harm to health and with harm to health. How do women and some men try to degrease their bodies? They do this through diet. But diet is a very scary thing. This is cutting down on your diet. Cutting down to such an extent that the body lacks basic substances. Proteins, fats and carbohydrates. Calories of vitamins, minerals and so on. Yes, a person loses weight on such a diet.

But the trick is that it is impossible to constantly stick to such a diet. And sooner or later a person stops observing it and begins to eat as much as necessary. And as a result of such experiments, he gets better even more. This is the best case of dieting. And at worst: girls become anorexic. And then the person has to be pulled out of such a state in a hospital (hospital). Therefore, the diet is not suitable for us. We will remove the layer of fat in another way. And what?

How to make muscles sculpted? (layer of fat)

In order for the muscles to become prominent, we remove fat from the body. In this case, you need to know two points: 1. Fat does not come off from the muscles being trained. Fat is removed from the entire body as a whole. When a person loses weight, fat first comes off from the face, shoulders, chest, and then the legs and pelvic area lose weight. 2. If you remove fat, then your muscles will be smaller when measured in volume. Naturally. Muscles, and a layer of fat on top was removed. The muscles have shrunk. But the muscles will look much more colorful. What tools do we have at our disposal for muscle relief? Aerobic training , strength training and eating the right amount of calories . Next we will analyze all these points.

Nutrition (reduce calories) and add protein.

We need to make sure that there are no extra calories in the body. What do calories do anyway? Calories are like gasoline in a car. There are calories, she goes. Calorie is the energy component of all processes in the body. Due to them, all internal organs work, the brain and lungs, liver, kidneys, etc. This includes muscles. And the remaining calories when eating a lot of food are stored in fat.

When the body does not have enough calories, it goes into hibernation. All processes of internal organs are inhibited. Muscles work poorly. So we need to make sure that the muscles and the whole body work well, and there are no extra calories left. For this we need to use calorie calculation tables. When calculating calories, the following points are taken into account: a person’s age, gender, height, weight, and physical activity.

Water

While working on relief, the entire body becomes dehydrated. Internal organs and muscles also become dehydrated. To prevent this from happening, the muscles need to be filled with water. Simply put, you need to drink one and a half liters of water or more per day. You can regulate the amount of water per day in a very simple way. Fill a bottle of water in the morning and sip from it throughout the day.

Aerobics (interval training)

By aerobics in the gym we do not mean dancing, but aerobic exercises such as walking on an elliptical trainer. Walking - running on a treadmill, riding an exercise bike. In general, aerobic exercises are exercises that are performed for a long time and with relatively little effort. If we pedal an exercise bike for a long time, we get an aerobic exercise because we don’t twist them very hard and therefore can pedal for a long time.

Yes, we don’t need to do aerobic exercise for a long time. We need to do them in interval training mode. Interval training lasts 16 minutes. It provides a more effective fat-burning effect than just running on a treadmill for 40 minutes. Or pedal a bicycle at medium speed. Unlike, for example, squats with a barbell on your shoulders. We can make a small effort in this exercise, once for 10-15 repetitions. Strength training mainly trains our muscles, while aerobic exercise trains our heart. Heart, blood vessels. In general, the entire body. You can say this because when you run, all your internal organs are working in training mode.

Strength exercises (how bodybuilders lose weight depends on how you feel).

Strength exercises are exercises that are trained by lifting barbells and dumbbells. Strength training sessions. To lose weight, as I already said, it is better to do at least 15 repetitions and you need to do basic exercises. Despite the fact that when bodybuilders lose weight, they perform isolated exercises.

I’ll briefly tell you how bodybuilders lose weight. They first gain muscle mass by working out and taking steroids. And when they have to perform, three two weeks before that they start a weight loss campaign. They need to quickly remove water from the body. What are they doing? They use laxatives and diuretics.

At the same time, they train by performing isolated strength exercises. Why isolated? Yes, because if a person’s weight drops sharply, they become weak and they simply cannot perform basic exercises due to weakness. And if they don’t do strength exercises at all, the muscles will shrink and sulk a little. Therefore, they choose isolated exercises for training.

Dorian Yatz before performances. This is what he usually looked like.

The same one during performances. I prepared my body for them.

To reduce the number of calories, bodybuilders resort to protein nutrition. That is, protein nutrition predominates in them. They stop eating all high-calorie foods and replace them with protein foods. Namely, proteins. If he eats five to six times a day, then three meals will be protein shakes.

For muscle relief you need:

1. To work on relief, the muscles must be sufficiently full. 2. Remember that muscles will lose volume due to a decrease in fat. But they will look very nice. 3. To lose weight, we will need to count caloric intake. On the website: calorie calculator.

At the end you get 3 answer options. Enter your parameters into the table. And click the desired option for the result. Calories per day.

Strength training is carried out with basic exercises because they take more energy than isolated exercises.

Sample training program.

Aerobic training trains the heart, blood vessels, internal organs, and the entire body. For advanced athletes, aerobic training should be in interval mode.

Sample training program. For the beginner. Wanting to lose 40 kg.

Strength training will not give results now. So what if you do 2 approaches and give up. We'll do it differently. Let's take those activities that you can do and subsequently enjoy. You will walk on a treadmill every day. The first exit requires walking 3000 steps. The pedometer can be downloaded to your phone. Then you walk at a low speed for these 3000 steps. Possible with a player. Write down in your training diary how far you covered - S, in what time - t, and how many steps - H, and speed - V. The first month we walk 5 times a week, with rest on weekends. We train constantly, no excuses apply. As you get used to this distance, the distance can be increased by 500 steps, then by another 500 steps. But don’t rush to increase it sharply. Better slowly but surely. In the second month of training, walks become daily without rest days.

Can I create a personal training program for you?

We take a protein shake 2 times a day. During the day, usually for second breakfast and afternoon snack. Lunch. At night we drink a casein shake.

How to make protein and casein shakes.

No gainers, muffins, nutritional yeast, protein bars. You can take creatine at this time. It will temporarily plump up your muscles. How to make protein shakes. To drink a lot of water. In order not to feel unwell, you need to lose weight no more than 500 g per week.

Water

It’s definitely worth drinking more water, it doesn’t even need to be explained. After all, a person consists of water, and a violation of the water-salt balance leads to dehydration. And during training, you sweat, thereby losing more water from your body than an office worker. It is recommended to drink 1 to 3 liters per day. But under no circumstances force yourself to drink; excess water in the body is also harmful.

How to plan a program for terrain

If your goal is sculpted muscles , be prepared for the fact that you won’t get results from your workouts right away. Moreover, drying as such in the process of working on the relief is not the most important and not the most difficult stage. “Beginners often think that drying out is the most difficult thing. Losing weight is actually the easiest part of the process. It is much more difficult to be so disciplined that during the mass gain stage you do not gain excess mass and turn your sports life into 6 months of mass and 6 months of cutting. So you will be marking time in one place for years,” says Denis Petrov. — It is better if your sports year consists of 9-10 months of “mass”, and during this time you would not fill yourself with such a layer of fat, which you then lose for six months. You have to get yourself in perfect shape in 3 months.”

Today we will not dwell on nutrition for cutting and “mass” - we wrote about this in detail here and here . Let's look at the general principles of building terrain training .

Workouts for a sculpted body at home

Any training consists of 3 stages:

Warm-up to warm up the muscles.
Strength for gaining mass.
Cardio for burning fat.

So how can you make your body sculpted at home?

The first and very important stage is warming up. It allows our muscles to prepare for stress and warms them up, and also significantly reduces the risk of injury during general training. It’s better to spend 10 minutes doing this kind of warm-up than to later strain your ligaments or worse. Start your warm-up with the cervical region and end with the feet:

Circular rotations of the head.
Swing your arms.
Warm up your hands in the castle.
Bend forward and to the sides.
Rotation of the pelvis.
Stretching the hip muscles and back.
Warming up the ankle joint.

Few people know that while gaining muscle mass it is worth reducing the amount of cardio training. After all, they are aimed not only at burning fat, but can also burn muscle. But you shouldn’t completely exclude them from the program, because they are good for the cardiovascular system and increase endurance. The best option would be 20-30 minutes 3 times a week.

High-intensity cardio workouts are the shortest and involve heavy exercise. Low-intensity - long-term workouts with moderate stress on the body. For example, slow running, walking.

Intervals - indefinite duration, frequent changes in the pace of training, alternating heavy exercises with easier ones. Circuit training, swimming, jumping rope, etc. This type is best suited for those who are in the process of gaining muscle mass.

Strength training is a set of exercises designed to increase and strengthen the musculoskeletal system. Such complexes can be performed both with and without weights. There are a large number of exercises for muscle relief at home.

Nutritional features and tips during terrain training

During the “drying” period, it is important to support your body with high-quality nutrition, but without excess, so that fat does not accumulate, but is burned. The following tips will help you create a fat-burning diet:

The number of meals is from 4 to 7 . So the portions will be fractional, and the metabolic rate will be at a high level.
It is necessary to reduce the calorie intake by 10-30% . It is impossible to give an exact figure; it is the same for each organism. You'll have to experiment a little. The first week will be difficult, the main thing is not to give up and stick to the diet.
It is necessary to completely eliminate fast carbohydrates (except for fruits, which are necessary to maintain health). Forget about flour, sweets, alcoholic drinks, fatty foods, soda and processed foods.
If you can’t eat, use sports nutrition , but don’t overuse it. These are just additives. From sports nutrition during drying you can use: protein, bcaa, vitamin kits.
Support your body with vitamins and minerals . Vegetables and fruits cannot be excluded from the diet, otherwise health problems will begin due to a lack of vitamins.
Carbohydrate foods should be taken before two o'clock in the afternoon . Afterwards only protein, some fat and fiber.
Fats, despite their terrible name, cannot be removed from the diet . The lack of this important component in the diet will affect your health. You need to make up for the lack of fat with fish, supplements, olives, nuts, olive and flaxseed oil.
Don't forget about water . You need to drink about two and a half liters of drinking water.

Follow these tips to create a detailed meal plan and stick to it. Now you know how to properly improve muscle definition while maintaining health.

Top exercises for girls: push-ups

How to make a girl’s body sculpted? The best exercise for this is push-ups.

Push-ups are popular with both girls and boys. They strengthen the abdominal muscles, work the shoulders, as well as the muscles of the arms and chest. Girls should do certain types of these exercises:

Classic push-ups on a flat surface.
Push-ups on a bench, chair, sofa, or whatever you find at home. The technique remains the same, only the hands are no longer on the floor.
Weighted push-ups. We return to the classic exercise, but put any weight on the back. It could be a small dumbbell, a couple of books, or your fat cat. During this type of push-ups, there is a double load on the muscles of the chest and shoulders.

Programming

Although this point is considered individual, beginner athletes can use these exercises and alternate their execution on different muscle groups. You need to start your lesson with a warm-up. This will take no more than five minutes. Then - cardio exercise. The standard period during which the muscles begin to reach the desired tone is considered to be 15-20 minutes. After this, the workout depends on which muscle groups will be worked.

For the legs, the exercise is performed: hip press on a machine (the weight is selected depending on the physical fitness of the athlete), hyperextension (here it is important to alternate loads on each type of muscle during the execution so that there is no overload).

Mandatory exercises for the leg muscles are presses and lunges with dumbbells in Smith. Experienced athletes perform lunges using heavy weights. Since the leg muscles are considered large, they need to be worked in several approaches with minimal rest time.

For the back and arm muscles, the following are performed: upper and lower rows, dumbbell presses at an angle, rope pullover and triceps blocks. Complications may arise in the process, but if the technique is correct, the athlete quickly gets into shape and actively performs the entire complex.

This is a combined version of a training plan for girls on terrain. It may include additional exercises such as: dumbbell swings, push-ups, leg extensions and curls, barbell squats and lateral lunges.

Squats

This is also a fairly popular exercise for the buttocks. However, thanks to this exercise, the back and abs are also worked out. But despite the widespread use of this exercise, many people make mistakes.

Firstly, it is important to do everything slowly and smoothly in order not to damage the ligaments. In no case should you lower your buttocks below your knees, as you will put double stress on your knees, which will not have a very good effect in the future. Keep your back straight and watch your breathing.
Classic squats. During squats, your thighs are parallel to the floor and your legs are at shoulder level. You can straighten your arms forward or hold them behind your head.
Semi-classical squats are performed the same way, only the feet are brought together.
Wrestling squats (Sumo). Again there is no particular difference, but this time the legs should be moved as wide as possible. This exercise effectively removes fat from the inner thigh.

You can add weights to any type of these squats. For example, pick up your cat again or fill a bottle of water.

Gluteal bridge

It allows you to tighten the muscles of the buttocks and additionally works the abs.

For the classic version, lie on the mat with your back, bend your knees, slowly raise and lower your pelvis, keep your arms straight. The main thing is not to lift your back off the floor and when performing the exercise, do not lower your buttocks to the end.
The technique for a weighted glute bridge is no different, you just have to hold something weighing about 3-5 kg in your hands.
A more challenging option is the single-leg glute bridge. When performing, all your weight is transferred to one leg, and you hold the other one in weight. The legs are also well used here.

What is muscle relief?

On the covers of magazines and in advertisements for sports nutrition, we see men and women with six-pack abs, pronounced deltoid muscles, and rounded buttocks. And so, in the hope of achieving the same body, tens of thousands of people purchase gym memberships and take the first step into the world of “iron sports.” After a year of regular training, only the most persistent remain. Muscle mass has been gained - the weight of a beginner in the gym usually increases by five to ten kilograms over a year of regular exercise.

We recommend reading: Is sports protein harmful and how much protein is absorbed at a time?

But disappointment sets in: there were still no abs, and the shoulders don’t look muscular. At first glance, it’s hard to tell whether he’s a sporty person or simply suffers from being overweight. This is where the relief program for men and women enters the “arena”.

Plank

It strengthens the abdominal, pectoral, gluteal and back muscles. Improves concentration and endurance. This exercise completely answers the question: how to make a girl’s body sculpted.

Classic. Get into a push-up position, then lower yourself onto your elbows and stay in that position as much as possible. The back should not sag, and the buttocks should not be lifted up; tighten your stomach.
Side plank. The technique is similar, but now you are on one elbow and your body is turned sideways. It is important to remain tense throughout the exercise.
Single leg plank. Get into a classic plank position, extend your leg straight and hold in this position.

There are more than 50 types of planks, you can easily find something for yourself.

How to make a sculpted body

To begin with, it is important to understand: working on relief is a long, multi-stage process. “What is relief? These are beautifully “drawn” muscles, says Denis Petrov, personal trainer and instructor of group programs at the MyFitLab network of clubs .
“Therefore, two factors are important for relief: firstly, the presence of these same muscles, so that they are toned and hypertrophied; secondly, low body fat. After all, if everything is hidden by fat, then we won’t see any relief.” Based on this, it is worth building your training and nutrition regimen in such a way as to first build muscles, and then “outline” them, reducing the fat layer. “That’s why it’s unlikely to be so easy to make a relief from scratch,” warns Denis Petrov. — To create relief, we work out for 2-3 years, gaining muscle mass, and then correct the fat layer through nutrition. And the only goal of training at this stage is to preserve muscles. Therefore, it is important here not to waste our strength while we are in a calorie deficit.”

Top exercises for guys

The best body shaping exercises for guys at home.

You can perform the above exercises by increasing the number of repetitions and load. Most of the exercises are universal and are suitable for both boys and girls. But there are also those that are suitable only for guys, so as not to harm women’s health. So how to make a man's body sculpted?

Basic Rules

In order for training to be effective and give the desired result, it is not enough to adhere only to general standards for diet and program development. Additional factors are important:

Mandatory warm-up. This has a positive effect on the entire body and allows the muscles to warm up faster. Relief training for girls should always begin with this load.
Cardio exercise allows you to burn fat deposits faster, but does not exhaust the body. It is considered one of the simplest and fastest options for losing weight. After warming up, exercise on a treadmill or orbit track is required. You can replace exercise classes with a bicycle, depending on your desire and capabilities.
Strength exercises and supersets are aimed at building body muscles and creating a beautiful figure. During training, one should not forget about the importance of repeating the complex to achieve maximum results.
Combination training is an ideal place to start. It combines both strength training and exercises to form different muscle groups, as well as dynamic exercises to quickly burn fat deposits without injuring the muscles.

A terrain training program for girls should only be drawn up by an experienced trainer based on specific physical data. You can divide the exercises into groups to achieve better results.

Wall (handstand)

Involves the muscles of the shoulder, arm, and back areas, as well as the abs. This is a great alternative to many other exercises.

First, you need to learn how to stand on your hands against a wall. Stand facing the wall, place your hands shoulder-width apart and try to push off with your feet, and then straighten up in a straight line, try to stay in this position for as long as possible.
As soon as you feel confident against the wall, try standing without it, this is doubly useful for the arm muscles.

Pull-up

Works triceps, biceps, latissimus dorsi, shoulders and abs. Nice set, isn't it? This exercise will help a guy get a sculpted body. But for greater effect, it is important to follow the basic rules.

During the classic exercise, your hands should be shoulder-width apart, your thumb should be on the bottom of the bar, your legs should be straight together, and the pull-ups themselves should be smooth and without jerking. There are a large number of types of pull-ups that use different types of hand grip.

The average grip is indicated in the classic type. Hands are shoulder-width apart.

Narrow (straight) grip - hands are very close to each other, there should be a space the size of a palm between them. This look helps you get toned at home as quickly as possible.

Wide grip. When performing this type, the forearms should form a 90-degree angle, and the thumb should be with the rest and not grasp the horizontal bar from below.

Day 1: Butt and Leg Workout

The complex consists of 8 exercises for the lower half of the body. They work the gluteal and adductor muscles, biceps and quadriceps of the thighs. The calves, lumbar and pelvic muscles, and abs are also included due to stabilization. This action makes training for relief and fat burning for girls difficult to perform and at the same time extremely effective. You will need a mat and weights in the form of dumbbells or water bottles. If your level of physical ability is not yet high, you can do the exercises without dumbbells or with water bottles.

Training Tips:

For training, it is better to purchase collapsible dumbbells up to 10 kg (more advanced dumbbells can weigh up to 15 kg).
For training on the hips and buttocks, take two dumbbells of 5-7 kg (starters 2-3 kg).
For upper body training, dumbbells up to 5 kg are sufficient.
Rest 30 seconds between sets, rest 2 minutes between exercises (for the first and second workouts).
Adjust the number of repetitions and sets based on your fitness level, weight of dumbbells, and time available.
For a quick workout at home on relief, perform each exercise in one approach.

Be sure to do:

Warm up before starting a workout
Stretching after finishing a workout

Sumo squats with dumbbells

Place your feet wide apart from each other, but not at the maximum distance, and turn your toes to the sides. Straighten up, take dumbbells in your hands, holding them in bundles at the level of the pelvis in front of you. Perform sumo by moving your buttocks down and back until your thighs are parallel to the floor. Tilt your body, keeping your lower back straight, lower the dumbbells between your legs. Do not extend your knees beyond your toes and do not roll them inward. Stand up, repeat. One of the best exercises for pumping up the buttocks, adductors and hamstrings.

How much to perform: 10-12 repetitions in 3-4 sets.

If you have a lot of weight, you can do sumo with one dumbbell:

Bulgarian lunges

Place a bench or any other support that is not too high (you can use a sofa or chair). To remove the step, place yourself in front of her in a classic rack with dumbbells in your hands. Legs next to each other, arms down along the body, back straight. Place your right foot on the support with your toe down and fix the position. Lower your pelvis into a lunge, keeping support on your left leg along its entire length. The thigh is parallel to the floor and the knee is above the toe, the body is straight, without tilting the back forward. Rise up, pressing into your heel, and repeat. Then switch legs. The lunge engages the gluteus medius and maximus muscles, quadriceps and hamstrings.

How much to perform: 10-12 repetitions on each leg in 2-3 sets.

Romanian single leg deadlift

Stand up straight, straighten up. Take dumbbells in your hands, lower them down in front of you, and place them on your hips. Step back with your left foot and place it on your toes. The main load goes on the supporting right leg. Begin to simultaneously move your pelvis back and tilt your body forward, bending your knee slightly. Don't round your back, try to keep it as straight as possible. Lower your hands with the apparatus along the front surface of your legs to the middle of your shin; they can even reach your ankles if stretching allows you. Straighten up, repeat the row, change legs. The back of the thigh, the transition to the buttocks and the buttocks themselves work. Cellulite goes away.

How much to perform: 10-12 repetitions on each leg in 2-3 sets.

Classic backward lunges

Take dumbbells in your hands and lower them along your body. The stance will be normal - straight spine, straight back, feet next to each other, look forward. From this position, step back with your left foot, place it on your toes, and lower your pelvis. Finish the lunge with the front thigh parallel to the floor, knee over toe. Do not lean your body forward too much. Push up, stand back up and then take a step back with your right foot. In a training program for women on relief, this kind of lunge is mandatory, as it intensively loads the hips and buttocks.

How much to perform: 8-10 repetitions on each leg in 2-3 sets.

Kneeling squats with dumbbells

Move to a stand on your knees, place them shoulder-width apart, and close your feet behind you with their inner sides together. Grab a dumbbell with both hands in front of your chest. Straighten up, look forward. Do a squat on your knees: lower your pelvis back and down, almost bringing your buttocks to your heels, tilt your body a little, without a strong bend in the lower back. Tighten your muscles, return to the starting position, repeat. It is mandatory to include it in home relief training programs for girls - the buttocks are loaded, the hips hardly work.

How much to perform: 10-12 repetitions in 3-4 sets.

Leg kicks while standing

Return to a standing position. Just bend your elbows and cross your arms at chest level in front of you. Step your right leg back, place your foot on your toes, and bend the knee of your left leg. Tilt your body slightly forward. Now, in the accepted position, swing your outstretched leg back with your heel up, bringing it to a parallel line with the floor. Lower back down, repeat. Keep the body fixed along its entire length. Then switch legs. The load is placed on the gluteus maximus, while the biceps and back muscles are partially worked.

How much to perform: 10-12 repetitions on each leg in 2-3 sets.

Pulsating leg abductions

Keep the stance from the previous exercise. The arms are placed in front of you, the body is slightly tilted forward, the supporting leg is bent at the knee. Finish the transition to the starting position by lifting the extended leg up until it is parallel to the floor, fix it. Now begin to perform pulsating swings with a short amplitude, then lowering and then raising your leg. The torso does not move; this position remains throughout the entire length of the leads. Switch legs, repeat. This type of swing strengthens the emphasis on the gluteal muscles, and elasticity returns.

How much to perform: 15-20 pulsations on each leg in 2-3 approaches.

Pulse Squats

Place your feet at a distance convenient for a classic squat. Cross your arms in front of you, bending them at the elbows. Back straight, look forward. Lower your pelvis to the bottom of the squat with your thighs parallel to the floor, knees over your toes, and torso slightly tilted without excessively arching your lower back. Start doing pulsating squats while maintaining the accepted position. The down-up amplitude is short, the tempo is moderate. Perform the required number of times. A useful type of squat to complete a workout that works the entire lower half of the body.

How much to perform: 20-25 pulsations in 3-4 approaches.

Coach tips

For a good effect from strength training, you should listen to several tips from trainers:

Perform each exercise correctly.
Regularity is already half the success.
Watch your breathing technique.
Be sure to warm up and stretch.
Breaks don't have to be long.
Drink more water.

Well, the most important thing. How to make a sculpted body at home? Don't overexert yourself, do everything within your capabilities.