Training at home legs and abdomen (women)

Good afternoon steemit friends a greeting, many women want to be toned and with a good silhouette but due to multiple occupations such as studies, children, work, housework, multiple activities and also the high costs of gyms and personal trainers can not meet their goal.

That is why here I leave you a fast and reliable routine without the need for machines or accessories, which you can do in the comfort of your home.

MONDAY WEDNESDAY FRIDAY
(LEGS)
DEEP SQUATS 4x15

SQUATS WITH JUMP 4x15

OPEN LEG SCISSORS (ADDUCTOR) 3x15

FOOTSTEPS STEP FORWARD AND STEP BACK 4x12 with each leg

BRIDGE OF GLUTES ON THE FLOOR 4X25

ELEVATIONS OF LEGS 4X20 EACH LEG

LOW BACK AND ABDOMINAL (TUESDAY AND THURSDAY)
HYDREXTENSIONS ACOSTADA 4x20

SUPERMAN (30 SECONDS MAINTAINED)

REVERENCES 4x15

ELEVATION OF LEGS 4X15

ABDOMINAL BIKE 4X20

PLANK

CRUNCHES 4X25

If it is difficult for you to arrive at the repetition rate for the aforementioned exercises, I recommend you to do these intervals: THE FIRST WEEK ALL OF 4 SERIES OF 10 REPS THE SECOND WEEK INCREASES TO 12 RESP THE 3RD INCREASES TO 15 AND APPARATUS OF THE 4TH INCREASE 20 RESPS.!