Hello I’m NINA. From NINA Lifts. This video is a series on how to train whole body with dumbbells and body weights. This time it is the legs and abs. How to train whole body with dumbbells and body weights. – legs and abs- First, Bulgarian split squat. This workout mainly trains the quads, hamstrings and buttocks. In this way, hold the dumbbells in both hands and place one leg on a bed, chair or other suitable height, and squat with the other leg. Squat slowly. At this time, the upper body angle and the shin angle should be about the same. Let’s do it together! Squat slowly and get up when your thighs are parallel to the floor. One leg exercise is complete. Please take a rest firmly. Train the other leg. The knee direction should be the same as the toe direction. Orient as straight as your toes. It should be done with about 12-15reps 3sets. Next,goblet squat. This workout also mainly trains the quads, hamstrings and buttocks. Hold your dumbbells in front of your body, with your legs slightly wider than your shoulders and your toes facing outward. Throw out your chest and squat down so that your elbows fit snugly between your legs. Do not warp or round your back. Let’s do it together! Squat slowly, and get up quickly when the calf and thigh are barely touching. When you stand up, squeeze your glutes. It should be done with about 10-15reps 3sets. Next,Romanian deadlift. This workout mainly trains hamstrings and buttocks. This workout uses the hip joint as an axis, tilts the upper body forward, and performs the motion of getting up. In this way, do it with dumbbells in both hands. Let’s do it together! Hold the dumbbells in both hands, stand with the legs about the width of the waist, make the back tight, do not round the upper body. With the hip joint as the axis, hold the dumbbell along the body as much as possible and tilt the upper body. When you reach the point where you feel the hamstrings stretch, raise your upper body. The dumbbells stay close to your body throughout. Raise your body and squeeze the glues to lock out when your body is straight. It should be done with about 10-15reps 3sets. Next, calf raise. This workout train your calves. Stretch and contract the calf where there are steps, such as the stairs. Let’s do it together! You can do it with both feet like this, or you can do it with one foot as shown in the image on the left. Doing with one foot increases the load. Doing with dumbbells can increase the load. Choose the method that suits your level. It should be done with about 10-15reps 3sets. Next, abs workout. Let’s do it together! This is a crunch with legs up. This workout will train your rectus abdominis. So-called Six Pack. It is the upper part of the rectus abdominis that can be trained mainly. This is a bicycle crunch. The whole abs are trained. In addition to rectus abdominal muscles, the oblique muscles can be trained. This is Leg raise. This is an exercise in which the foot is lifted from a slightly raised position, kicked up when the waist is lifted slightly, and then returned to its original position. This exercise will strengthen your rectus abdominis. It is the lower part of the rectus abdominis that is mainly trained. Do about 10-15 reps 3sets each. This exercise is plank. This is an abdominal exercise that supports your body with your elbows and toes and keeps you straight. This will train your entire abs. Keep your body straight so your butt doesn’t rise or fall, and use your abdominal muscles to support it. Do this workout for about 3 sets of 1-minute. Today’s program. Bulgarian split squat, goblet squat, Romanian deadlift, calf raise, abs training.