Delta fitness

Abs, glutes and thighs 2

The training program has its focus on the abdonimals, glutes and thighs muscles.The program are suitable for
those who have a good basic strength and good technique. Practice the program at least 2 times/week to have an
increased effect of strength.
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1. Squat 2
Stand with bar resting on your shoulders, feet turned
slightly outward. Bend your knees about 90 degrees and
push back upward. Keep your back straight and look
forward throughout the movement.
Reps: 10-12 , Sets: 3

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2. Pelvis lift 1
Lie on your back with your arms by your side. Raise your
legs, bend your hips with a 100-110 degree angle, while
slightly bending your knees. Raise your pelvis toward the
ceiling without swinging your legs, then slowly return to
the start position.
Reps: 10-12 , Sets: 3

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3. Hip Thrust 2
Place your shoulders/ upper back on a chair and cross
your arms in front of your chest. Your feet should be
positioned on the floor with a 90 degree bend in your
knees. Place a barbell on your hips. Lower your buttocks
toward the floor and move your hip up as far as you can
by flexing your buttocks. Slowly lower again and repeat.
Reps: 10-12 , Sets: 3

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4. Step-up with dumbbell
Hold a dumbbell in each hand and place one leg on the
bench/step. Use this leg to lift the rest of your body up.
Perform the exercise slowly and controlled. Repeat the
exercise with the opposite leg.
Reps: 20 , Sets: 3

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5. Sitting Rotation of Upper Body with Dumbbells
Sit on a mat with bent hips and knees and with a
dumbbell in each hand in front of you. Lean your upper
body backwards a little and rotate slowly from side to
side.
Reps: 20 , Sets: 3

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6. Hip adductor 2
Sit well back in the seat, grasp the handles to support
your upper body. Squeeze your legs fully together and
return to the start position while controlling movement.
1: Reps: 10-12 , Sets: 3
2: Handtag:

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7. Side-lying side lift 1
Lie on your side supporting yourself on your elbow. Find
the neutral position of your back and pelvis. "Flatten" your
abdomen and raise your pelvis until your body is straight.
Hold for 10-15 seconds and rest equally. Repeat to
opposite side.
Sets: 3

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8. Abdominal crunch on ball 2
Lie with your back on the ball and roll backward as far as
possible, without losing your balance or footing. Keep
your legs wide apart. Raise your head and upper body,
so only your lower back is in contact with the ball. Slowly
lower back to the start position and repeat.
Reps: 10-12 , Sets: 3

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