1. Jump squat
Jump squat, unlike the usual squats; Ideal for those who want to work their legs, hips, abdomen and calf at the same time. Get into an upright position to begin the jump squat. Make sure your torso is upright and your feet are shoulder-width apart. Squat by pushing your hips back and quickly push your hips up, taking force from your heels. Jump when you get up, taking your speed, and try to create a straight line from head to toe. When you hit the ground again, get into the squat position. If you have never jumped squats before, you can start by doing 3 sets of 10 repetitions. If you wish, you can increase this number according to your condition in the future.
2. Front back lunges
Get ready to exercise your hips, thighs and thighs! To begin the front back lunges, look straight ahead. Tighten your abdominal muscles and pull the other back in toe position with one foot forward. Take a step forward and at the same time slowly lower your knee. Apply the movement backwards with the same leg. Make sure that your back knee does not touch the ground and your front knee does not cross your fingertips while performing the front back lunges. Make sure your feet are facing parallel to the front and give the force to the heel of your front foot.
3.Squat with shoulder press
Ready to exercise your inner leg and hip muscles? You can melt the inner leg area, which is the complaint of most people, thanks to this movement! You will need a pair of dumbbells for the squat with shoulder press movement. To start the movement, look straight ahead. Tighten your abdominal muscles and spread your legs shoulder-width apart. Take care to keep your back straight and spread the weight of the dumbbells you hold onto your shoulders. Extend your hips back and lift them up again. At the same time as you rise, raise the dumbbells in the air with your arms straight. Make sure your knees are in line with your toes. Take care not to contact the dumbbells with the ground.
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