Top 20 videos for home on the buttocks from Janelia Skripnik

Description of the program “Beauty in 10 Minutes” with Cindy Whitmarsh

The main goal of the “Beauty in 10 Minutes” program is to lose weight and strengthen muscles. Cindy Whitmarsh also insists on a balanced, healthy diet during training and weight loss. Actually, losing kilograms occurs when the amount of food consumed is significantly limited.

That is, you need to consume less food than the body is able to spend during the day. The body will begin to take vital energy from “reserve reserves,” in particular fat deposits. Therefore, the process of losing weight inevitably involves limiting the consumption of high-calorie foods.

Beauty in 10 minutes is a set of exercises from Cindy Whitmarsh, distributed on DVD

Beauty in 10 minutes (complex from Cindy Whitmarsh) is a carefully selected mix of effective exercises that have the maximum impact on different parts of the body. They are divided into certain body groups (for the abdominal muscles, buttocks, hips and arms). The program includes 5 separate workouts. Interestingly, each lesson lasts only 10 minutes.

If you want to get rid of excess weight while simultaneously toning your body, the training program from Cindy Whitmarsh is exactly what you need.

Basic principles of the program

Beauty in 10 minutes (a set of short sessions) is the best offer if you don’t have enough time for fitness.

As mentioned above, the program consists of 5 10-minute classes designed for different zones.

The main principles of training include:

exact adherence to the techniques of the proposed basic exercises;
performing exercises several times with certain breaks.

Even if you perform 1 workout per day, aimed at a specific muscle group, you can achieve amazing results in the shortest possible time.

Lying leg raise

The load in leg raises is distributed from the calves and thighs to the spine and latissimus dorsi muscles. Difficulty: medium

. You can do it either with each leg alternately or with both legs at the same time.

Technique:

Lie on the floor (can be done on a bed) on your stomach, gaze directed forward;
As you inhale, lift your straight legs up to a distance of 30-45 centimeters from the floor;
As you exhale, return to the starting point.

How to do the exercises correctly

Beauty in 10 minutes (complex from Cindy Whitmarsh) includes 5 different cycles of classes.

It should be understood that:

there is no need to overexert yourself by performing the entire complex at once. A 10-minute session for a specific problem area of the body is enough;
When you first start exercising, it is not recommended to do too much work; gradual adaptation is preferable;
the next day after exercise, pain may appear in some parts of the body.

Hips

If there is a need to reduce the volume of your hips, tighten your butt, get rid of the ugly “orange peel”, but at the same time there is no time to go to the gym, then with the program from Cindy Whitmarsh you can do this at home.

The main emphasis is on lunges and squats, since these are the exercises that most affect both surfaces of the thighs, also using their internal muscles. If you have varicose veins or joint problems, you should avoid too sharp lunges, deep and intense squats.

Among the main exercises:

squats with dumbbells;
squats with toe raises;
deadlift;
lunges in one place;
side lunges;
lunges with legs moving forward/backward;
lifting the right and left legs with a dumbbell.

To avoid mistakes in movements, it is recommended to do gymnastics with video lessons with comments from Cindy Whitmarsh.

Exercises for the arms are designed to strengthen the muscle tissue of the arms and get rid of sagging.

The proposed complex includes:

dumbbell press;
raising your hands in front of you;
raising your arms to the sides;
lifting dumbbells to the chest;
raising your arms to the sides;
dumbbell turns with wrist rotation;
biceps curls alternately in both directions.

Stepping onto the platform

An excellent workout for your calves and getting rid of cellulite on your buttocks and thighs awaits you when you perform the walks. In addition, the abs and lower back are involved. Difficulty is low

, is complicated by increasing repetitions or picking up dumbbells.

Technique:

Starting position – Standing near a walking surface (bed, sofa, bench, ottoman, chair, stool), feet together, looking forward;
While inhaling, we step with our right foot onto a hill, placing emphasis on the heel
(this works better for the thigh biceps);
As we exhale, we return down and land on our left leg;
After implementation on one side, we move on to the other.

Learn more from the video:

We perform 25-30 steps on each side, 3-4 approaches.

Stomach

Many women have problems around the waist. You can reduce your abdominal circumference by doing abdominal exercises. This will help tighten your abdominal muscles.

If there are any health contraindications, all movements must be done avoiding jumping.

However, you should not run. However, when pumping up your abs, you should stick to a fairly fast pace. For example, you can pull your knees towards your chest in a plank position. The main point in such training is to maintain the pulse in the area where fat deposits are supposed to be burned.

List of abdominal exercises:

running in one place with knees raised;
boxing;
jumping with arms and legs spread;
walking in plank position;
raising your knees to your chest;
"crab";

crab

plank jumps with legs spread;
plank jumps;
"bike";
“bicycle” with outstretched legs;
bar;
side bar;
turns with lunges.

Stretching

Power stretching, or stretching, proposed by Cindy Whitmarsh, is performed after one or another set of exercises has already been worked out, that is, at the end of physical exercise. It is aimed mainly at relaxing muscle tissue.

Such exercises are an important element of all training, due to which the flexibility of muscle tissue and the elasticity of joints improves. In this case, rapid muscle recovery occurs. Stretching exercises will protect you from injury and make sports activities more effective.

Stretching promotes the formation of new muscle fibers, increasing a person's strength and increasing physical performance by approximately 10%.

Plus, stretching significantly improves blood circulation in muscle tissue, minimizing pain from training. Stretching exercises also help reduce the recovery period for joint and muscle tissue, which has a beneficial effect on the overall health of people.

Such exercises increase the mobility of the entire body, while at the same time significantly increasing a person’s strength qualities due to the range of movements used. Moreover, stretching can reduce your heart rate and restore blood pressure.

Such movements allow you to relieve tension and get rid of stress after performing fairly intense physical exercise. Also, due to stretching, the content of endorphins in the blood increases, and a person feels satisfied.

Contraindications

The “Beauty in 10 Minutes” complex from Cindy Whitmarsh, like all other programs that include physical activity, has some contraindications for use.

You should not engage in this fitness program in the following cases:

injuries, fractures;

if a person suffers from high blood pressure, diseases of the cardiovascular system;

when a person has kidney or liver failure;

if a person has varicose veins;

for other serious diseases.

This complex is not recommended for people with serious problems with the musculoskeletal system.

The “Beauty in 10 Minutes” fitness complex from American athlete Cindy Whitmarsh is a set of ideal strength exercises for strengthening muscle tissue in problem areas, designed for those who are just starting to engage in sports training. This fitness complex will help you bring your dream of having a slim figure closer.

Short but effective sessions are the optimal solution for people who have just started fitness training, as well as those who want to lose extra pounds. And by doing exercises for a longer period of time, you can acquire athletic forms. In addition, the program increases vital energy, makes a person healthier, more cheerful and simply happy.

Author: Tumanova Natalia

Article design: Mila Friedan

Ultra Fat Burning Workout with Cindy Whitmarsh

Almost every person dreams of being not just happy and healthy, but also having a beautiful, slim figure. There is no need to hide the fact that not everyone is able to follow a diet or choose the time to visit the fitness room and workout. The reason for this can be both external factors (lack of time, lack of a gym near home) and internal psychological reasons (some are simply embarrassed to play sports in the presence of strangers, believing that they will look like fat and clumsy beginners against the backdrop of pumped-up gym regulars) .

This is the main reason for the desire of many to combine training with being in the comfortable conditions of their own home or apartment. And it is precisely for such homebodies who want to put their body in order that the following sets of exercises are intended:

“Beauty in 10 minutes”;
"Ultra fat burning workout."

These complexes were specially developed by internationally recognized fitness instructor - Cindy Whitmarsh.

Swing your legs while lying on your side

It is worth paying attention to both the outer and inner thighs. This exercise also effectively pumps up your buttocks. Minimal energy consumption, low implementation complexity

Technique:

Starting position – lie on your side, lean on your elbow, legs straight;
Inhaling, we raise our straight leg as high as possible;
After exhaling, do not lower your leg all the way and then repeat all the steps.

Workouts with Cindy Whitmarsh

The complexes include specially selected exercises that are aimed at working with various parts of the body and muscles. Each of them is designed in such a way that, in combination, performing all of these exercises is quite effective and in a relatively short time will help not only to lose extra pounds and get your figure in order, but also helps to increase the vitality of the body as a whole.

Thus, by spending a very small amount of time every day, after a while you will be able to show off to others your magnificent slim figure and wonderful well-being.

Gluteal bridge

The gluteal bridge is a movement aimed at working all the muscles of the legs together, and is especially good at lifting the gluteal muscles, giving them elasticity, forming a beautiful curve of the butt. Difficulty: Medium

, you can increase it if desired.

Technique:

Starting position - land on the floor on your back, legs bent at the knees, shoulder-width apart, located at a distance of 50-60 centimeters from the body, hands at your sides;
Inhaling, push your pelvis up so that your body is stretched out, freeze for a few seconds;
After exhaling, return to the initial state.

For detailed techniques, watch the video:

The steps should be repeated for 20-25 push-outs in 3-4 passes.

Make it more difficult

There are several options for the gluteal bridge:

As you lift, bring your knees together, thereby tightening your buttocks even more;
Place your feet together and try to bridge like this;
At the end of each set, stay at the top for 20 seconds to start, increasing the number of seconds over time.

Training groups

The video course itself consists of five main groups of training:

Effective exercises for working the muscles of the buttocks and forming beautiful buttocks. This part of the exercises is performed both standing and lying down.
The thigh-shaping routine includes squats and lunges to work both the front and back of the thigh and its inner part.
Exercises for beauty and strength of hands. This complex is designed to develop the shoulders, biceps and triceps, and also helps remove flab from the arms. To perform the exercises, a mat and dumbbells are required. Beginners should take small dumbbells with a weight of 0.5 kilograms, gradually increasing their weight.
To strengthen the abs, a complex consisting of leg raises, planks and shoulder raises is ideal, which will force the abdominal muscles to continuously work.
The power stretching complex is designed to form a flexible body and stretch all muscle groups.

In addition, such short-term workouts are ideal for everyone as morning exercises. After all, it is morning exercises that can give our body energy for the whole long day, while practically not causing fatigue from the exercises performed.

Challenge: 1 month of squats for firm buttocks

If you want to transform your figure, namely your hips and buttocks

, then squats should become a mandatory exercise in your daily workout.

To get the desired result, pay attention to the following instructions to help you perform the exercise

Right:

1 - Stand with your feet shoulder-width apart.
2 - Keep your back straight, bend your knees slightly and begin to lower yourself down, moving your buttocks as far back as possible, as if you were about to sit on a chair behind you.
3 — Stay in the lower position for several seconds, try not to lean forward, keep your back straight.
4 - Slowly return to the starting position without connecting your legs.
This is considered a regular squat. When you are sure that you are performing the exercise correctly, you can complicate it somewhat, for example, add weight (dumbbells) or jumps (just don’t get ahead of things, everything has its time).

This exercise plan is designed for 1 month, squats will allow you to get the buttocks you have always dreamed of. Looking at yourself in the mirror, you will admire your figure

and you will no longer be embarrassed to wear a bikini, shorts or a short skirt.

So, the 30-day fitness plan consists of squats every day, with 7 days of rest, while gradually increasing the number of repetitions. We present it below, strictly follow the instructions and you will be satisfied with the result:

Day 1: 50 squats.
Day 2: 55 squats.
Day 3: 60 squats.
Day 4: rest.
Day 5: 70 squats.
Day 6: 75 squats.
Day 7: 80 squats.
Day 8: rest.
Day 9: 100 squats.
Day 10: 105 squats.
Day 11: 110 squats.
Day 12: rest.
Day 13: 130 squats.
Day 14: 135 squats.
Day 15: 140 squats.
Day 16: rest.
Day 17: 150 squats.
Day 18: 155 squats.
Day 19: 160 squats.
Day 20: rest.

Day 21: 180 squats.
Day 22: 185 squats.
Day 23: 190 squats.
Day 24: rest.
Day 25: 220 squats.
Day 26: 225 squats.
Day 27: 230 squats.
Day 28: rest.
Day 29: 240 squats.
Day 30: 250 squats.

If you feel too tired to complete the entire set of reps, especially in the first few days, as your body

If you are not yet accustomed to such loads, you can break the exercise into several stages.

For example, if you need to do 50 squats (Day 1), try splitting the exercise into 5 sets of 10 reps, resting 30 seconds between sets.

Other exercises to help you strengthen your butt muscles

When you have mastered squats, that is, you have completed the month-long program that we suggested above, you can complicate your workout by diversifying it with other exercises.

To make your buttocks firm, the following exercises will be very effective, pay attention to them:

Steps and lunges
: There are two golden rules to always remember here. The first is that balance is always ensured by a straight back, and the second is that the knee should never go beyond an imaginary line running perpendicular to the tips of the toes. So, stand up straight. Step forward with your right foot and bend your knee, lowering yourself down. Return to the starting position and repeat everything, starting with your left leg.
Bridge
: starting position lying on your back.
Lift your pelvis up, while tensing your abs
and buttocks. The feet should be pressed firmly to the floor, and the arms should be extended along the sides of the body.
Hip raise
: starting position lying on your stomach. Get on all fours, rest on your forearms (elbows), knees and tips of your toes. Raise your right leg up or make a sharp movement back, as if you are trying to hit someone. Return to the starting position and repeat the exercise on your left leg.

Jumping Jacks
: an exercise that involves jumping with separated legs. He should remove special attention as it is incredibly effective. Starting position: standing, arms below, along the sides of the body. Now jump up and spread your legs to the sides as far as possible. At the same time, raise your arms above your head and clap your hands. Return to the starting position.

Your daily 10-minute exercise, consisting of exercises for elastic buttocks, could look like this:

Jump rope for 5 minutes to warm up and tone the muscles in your legs
and buttocks. At the same time, try to increase the speed and intensity of the jumps every minute.
Next come squats (yes, yes, exactly them, you can’t go anywhere without them). But this time there will be only 4 sets of 15 repetitions.
Then do lunges: also 4 sets of 15 repetitions. When you have done everything and it seems easy to you, you can complicate the exercise, for example, by picking up dumbbells.
Fourth exercise: lean on your hands and knees (on the floor or on a special mat) and lift your legs backwards and upwards. Work first with one leg, then the other. Also 4 sets of 15 repetitions (2 sets on each leg).
Finally, the bridge. Try to perform the same 4 sets of 15 repetitions; if you wish, you can complicate the exercise by placing additional weight on your stomach.

steptohealth.ru

Cindy Wee

If the goal of the training was to get rid of extra pounds in a short time, then fat-burning training , which was also developed by Cindy Whitmarsh for fitness classes both in the gym and at home.

This workout consists of a series of exercises, each of which is aimed at burning as many calories as possible while performing it.

It is this complex of fat-burning cardio training that will allow you to significantly reduce weight in just a few months, provided you have a certain nutritional system and regularly perform all the exercises in the complex. After all, even beginners are well aware that aerobic exercise (cardio training) is the most effective way to burn fat.

At the same time, depending on the health status of the trainee, many experienced trainers recommend giving the body cardio exercise for a period of twenty to sixty minutes almost daily.

The entire program is built on the principle of heart rate intervals: during exercise, the heart rate will gradually rise to the maximum possible level, which allows you to speed up your metabolism and burn the maximum amount of calories and fat. Almost all the time the training takes place at a fairly high pace, which is interrupted only for a short time for strength exercises.

Of course, the program of this cardio training is quite intense in its load, but this is precisely what allows trainees to achieve high-quality results in a very short time of training.

The training complex itself is designed for 42 minutes and consists of several parts, each of which is quite strictly limited in time:

Warm-up (lasts no more than three minutes), during which the body warms up and prepares for further stress.
A cardio phase (lasting six minutes) that includes power squats and jumping jacks (aerobic exercises designed to increase your heart rate).
Shoulder Exercises (takes three minutes) to do shoulder strength exercises to give you some rest before the next 5 minutes of aerobic activity.
And again, running and jumping (lasting five minutes), which will make your heart rate rise to the maximum allowable level.
Biceps (these exercises take no more than two minutes). Helps strengthen the arm muscles in general and the biceps in particular.
A combination of strength training and cardio (ten minutes).
Strength exercises (duration eight minutes) - include toning and strengthening exercises for the abs, arms and legs.
Stretching (four minutes). At the end of the workout, after the load on the muscles, stretching awaits them.

This program itself is quite difficult and is not very suitable for beginners. But at the same time, the exercises themselves in the video course are demonstrated in three versions: complex, medium and simple, so everyone has the opportunity to choose the optimal training mode and load intensity.

Single leg squats

Squats themselves are very effective for losing weight in the lower body. And the “pistols” familiar to many from school are doubly so. All major leg muscles are used without special equipment. To perform, you only need a platform (chair, bench, stool) and a wall. The difficulty is quite high

, since high accuracy and concentration are required.

Technique:

Starting position - we place a hill at a distance of 50-60 centimeters to the wall, we place one leg on it, the second is straight and hangs freely, the hand rests against the wall;
While inhaling, we squat as low as possible, focusing on the heel;
As you exhale, we return to the starting position.

Watch the video for more details:

You should squat 15-20 times in 3-4 approaches with breaks.

If you plan to exercise in the morning, you should drink a glass of water
at room temperature before training. After completing the actions, take a shower and have breakfast with your usual dishes;
Include more protein products
: cottage cheese, kefir, plain yogurt, chicken, turkey, fatty fish;
If you want to add more stress
, try yoga, stretching or joint gymnastics. It is better to spend time this way in the evening, before bed, to relieve muscles and pain points after a hard day, calm down and go to sleep with ease and dreams.

Remember, no one will watch your body instead of you. Everything depends on you. Get out of your comfort zone, put in a little effort and time, and you'll just wonder why you didn't start exercising sooner.

prostofitness.com

Ekaterina Palienko Author

11:25 15.11.2016

Just 10 minutes a day, provided you do really effective exercises, will significantly improve your figure and strengthen your body. The most important thing is not to be lazy!

The best workout is the one that doesn't take long and uses the maximum number of muscles. And if we are talking about the female body, it also works on the most problematic areas.

This is exactly the set of exercises we offer you today. The GIF image format will help you better understand and understand how to perform each exercise.

Each exercise is done 15 times. In total, the workout consists of 6 exercises that need to be repeated in two circles.

Watch and repeat!