Content

• Steps
• Method 1 of 2: Power Movements
• Method 2 of 2: Harder movement, more work
• Tips
• Warnings

It's nice to have a good, trained, strong body. But we, as girls, have to work harder on it and put a little more effort into our training. Perform these movements once a day, and you will have a beautiful and fit body very soon!

Steps

1. 1 Prepare your equipment. You will need two hand weights, for schoolgirls, a weight of about 2 kg is best. You can just use water bottles filled with water or sand.

Method 1 of 2: Power Movements

1. 1 Give strength to your hands. Sit on your knees keeping your back straight. Hold 2 kg of weight in each hand. Place your elbows on your wrist. Lift the weight by bending your elbows upward until the weight touches your shoulders. Lower the dumbbells or bottles slowly. Slow execution will help build muscles faster. Do 3 sets of 20 reps.
2. 2 Strengthen your legs. Stand with your feet wider than shoulder-width apart so that there is more space between them, but you are still comfortable. You don't need your weights for this exercise (unless you want to challenge yourself). Tighten your abs (abdominal muscles) and jump. Land on bent legs, feet together. To avoid injuring your knees, try to land softly on your toes, like a cat. Repeat 3 sets of 15 times.
3. 3 Tighten your chest. Stretch your arms out in front of you, and let your legs stand behind you, in shape you should resemble an inverted letter V. Press your head and keep your legs very straight. Squeeze your elbows as if you are doing a push-up and stretch your head forward so your toes are a few inches off the floor (this is very, very difficult to explain). Do a total of 15 reps or 3 sets of 5.
4. 4 Work on your back. Lie on your stomach. Stretch your arms straight out in front of you with your legs behind you. Raise your arms and legs off the floor. Keep it on for 30 seconds to 2 minutes, gradually increasing this time. Squeeze your butt muscles to achieve a beautiful body! Do it 3 times in total.
5. 5 Contour muscles and work your hips and waist. Lie on your back. Raise your legs so that your hips are pointing straight up, your legs are bent, and your ankles are pointing away from you. Place your hands behind your head with your elbows facing forward. Place your knees on your elbows. It will also help your press. It's like twisting. NEVER place your hands behind your head, as this will increase stress on your neck and may develop back problems. Do 3 sets of 15 reps.
6. 6 Strengthen your glutes. The buttocks are the muscles in your buttocks. Lie on your back with your feet flat on the floor. (your legs will look like an inverted V). Stretch your arms down, parallel to your body. Raise your hips while squeezing your glutes. Braid your arms together under your hips. Keep it on for 2 minutes.
7. 7 Pull up your ankles. This is one of the easiest leg exercises. Stand with your feet slightly apart, but not too far. Slowly raise your toes and lower them again. Do 3 sets of 20 reps.

Method 2 of 2: Harder movement, more work

1. 1 Run in place with knees raised. This movement is good for your legs, shoulders, butt, and abs. Stretch your arms straight out in front of you. Run in place, raising your knees high (touching your hands with your knees) for 10 seconds. Sit in the frog position. Legs in the back so you are in a push-up position. Jump out to the starting position. Perform the exercise at least 15 times. It should be one go.
2. 2 Do a leg raise. This is great for working out your abdominal muscles! It's also good for stretching. Lie on your back, put your hands under your butt, elbows bent. Raise your legs straight above you, like the letter 'L'. Push your feet towards the ceiling, lifting your hips and butt off the floor (using a press). Return to starting position. Do 15 reps.
3. 3 Perform frog squats. Work your abdominal muscles for a strong and flat tummy. Get into a squat position with the soles of your feet pressed together and your knees facing forward. Put your hands behind your head and twist. Do 15 times.
4. 4 Don't forget about cardio. Go outside. Take the time to run. Walk more. Go for a bike ride.
5. 5 Good luck!

Tips

• Don't worry about calories, but eat in moderation! Cut back on white bread, sugary muesli, candy, soda, and fast food. Add more fruits and vegetables. Have fun once a week and eat whatever you want.
• If you are not using enough weight, it will be difficult for you to develop muscles. Use the same weight for a week and then add 500 grams. You can't get stronger if you don't push yourself!
• It also helps if you practice any kind of sport! Football, basketball are great for strengthening your legs! Try swimming, gymnastics ... and so on).

Warnings

• Do not overdo it. Don't get stretched; workouts are not invented for this.
• We're not talking about burning fat now, but about toning your muscles and increasing your endurance level.