Original subtitles

Heart-Pounding! Maken-Hime! Secret Training Three

How lovely. To think you would train so early in the morning.

I heard that you were trained by Haruko and Inaho, too.

I heard that their training was tough for you.

If that's the case, I'll personally give you some light training today.

Be grateful.

Not only are squats hard, they can easily be tough on your hips.

So!

This exercise is called a front lunge.

It mainly strengthens your thighs and buttocks.

Drop down until your back thigh is perpendicular to the floor.

It's also important to keep your back straight.

Three sets of around twenty repetitions sound about right.

If you're only doing twenty repetitions,

pausing at the lower position would be good, too.

I'm only doing my right leg this time,

but you obviously need to do your left leg as well.

Alternating each time is another possibility.

If you can do thirty repetitions easily,

you can switch to squats or carry weights to increase your results.

What? Even this is too hard?

Fool.

Did you think I wouldn't notice your gaze at my crotch?

Looks like you're overflowing with energy,

so we'll increase the difficulty of the sit-ups.

I won't allow you to slack off.

Commoners call this exercise leg raises.

From this position you drop your legs close to the ground.

If you lack confidence in your strength,

you don't have to drop as low to the ground.

However, reap only small results if you don't drop fairly low.

Understand?

Confirm that you are using the lower part of your abdomen.

And make sure not to swing your legs up and down.

Make sure to move your legs with your muscles, purposefully.

If the number of repetitions you can do increase,

lowering your leg further will increase the challenge.

I look cute dressed this way?!

Idiot!

I-I don't dislike these clothes...

Hey! Where are you looking!

You! Are you serious about training?!

I'll only forgive you this once.

This next exercise is a little different from all the others.

This is called the arm and leg cross raise.

It looks easy, but this is difficult unless you have good balance.

Take care that your stomach doesn't sag and maintain proper posture.

Not only are your abdominals and back working,

many other muscle groups are necessary for balance.

It's a perfect training exercise for honing your body senses and movement.

Honing your body is full of good benefits

like helping with everyday activities, improving posture,

and even helping with back pain.

About ten repetitions on each side for this one.

Three sets of twenty sound about right.

But, why are men always so sneaky?

If you're going to look, you should do it boldly...

I'm not saying that it's okay to look right now!

That's enough! Pass me your clothes!

Don't think you can see my underwear that easily anymore!

Next on the menu are knee push-ups.

Other than using your knees instead of feet,

it's no different from regular push-ups.

If thirty normal push-ups are difficult for you,

you should start with three sets of thirty knee push-ups.

By the way, if you open your stance it's a good exercise for your chest, too.

Give it a try sometime if you feel like it.

If your knees hurt, use a mat or a towel.

And make sure to lower your hip with the rest of your body.

If you let your hip rise or sag, it may not only be ineffective,

but hurt your back as well.

Y-You're even looking at my breasts now...

Well, sorry for being so flat!

Lastly, since we used gluteal muscles that we don't normally use,

we'll stretch those out!

Take ten seconds to fully feel your buttocks stretch.

It's tough if you get sore butt muscles.

You should stretch it properly while you still have the chance.

All right. Other side.

One, two, three, four, five, six, seven, eight, nine, ten.

The other side again

One, two, three, four, five, six...

How is it? Think you can continue this level of training?

You won't stay consistent if you train with exercises that are too difficult.

You have to train with exercises that match you.

Come to me, if you're struggling again.

Looks like I built up a small sweat.

Well, I'm not a type that fights with physical strength to begin with...

But, I haven't missed a single day of chest and bust training...

I've read before that massaging them also makes them bigger...

W-What are you looking at?!