1
8
EN
Adductor stretch
Lie on your back and try to push on the inner side of your knee as much as
possible. Hold the position.
Gluteal stretch
Sit down. Pull knee and lower leg to the opposite shoulder. Hold the position
shortly.
Gluteal stretch pt. 2
Sit down and link your feet. Try to push the knees apart slowly.
You can also repeat the warming up exercises.
Workout exercises
The following exercises focus on muscle toning exercises. To gain muscle
mass you need to work out with a maximum intensity and increase the
number of repetitions. Each series has to be repeated. For example: 10-11
exercises should be repeated 3 - 4 times. Each repetition should be
followed by rest. You can focus on another muscle group during the rest
phase.
If the training gets uncomfortable or you start to feel pain or burning, take
a break.
Outer thigh exercise
Lie on your side over the step. Steady
yourself with the lower arm. Push your upper
arm to the step. Stretch the lower leg and
bend the upper one. Slowly lift your upper
leg. Repeat the exercise.
Lie on your side over the set, steady yourself with both arms, bend both legs
and lift the upper leg. Repeat the exercise.
Inner thigh exercise
Lie on your side over the step. Steady yourself by your lower arm and push
with your upper arm to the step. Stretch the lower leg and bend the upper
leg. Slightly lift the lower leg.
Optional: Bend both legs to increase the intensity.
Quadriceps
