Have some Buttocks and toned abdomen In a matter of weeks it is possible. How? Maintaining a daily exercise routine focused on these parts of the body and Eating healthy. And, as if that were not enough, with only 10 minutes of training It is possible to strengthen them.
Exercises that work to work glutes and abdomen from home
The key to strengthening these parts of the body is Choose well theexercises and keep certain discipline. In addition, not only will our Fitness, but also our emotional well-being. And it is that it is more than proven that the sport contributes to reduce stress, increases the self-esteem and minimizes the symptoms of depression. On the other hand, several studies have certified that it also increases the levels of melatonin, the hormone related to dream, thus causing the insomnia Disappear. And now we leave you with Eight exercises to work with success these areas.
Leg lift, an exercise designed to strengthen the abdomen
“The effectiveness of exercises of Leg lift It is unquestionable. In addition to defining the musculature of the rectus abdominis and internal obliques, contribute to strengthening the deep transverse and external obliques. They also have a fortifying and defining effect on the dorsal stabilizing muscles,” explains the gym website. Eurofitness about leg lift exercises. In such a way that do not hesitate to introduce them into your fitness routine.
Sumo squats, a very effective exercise to harden the buttocks
The sumo squat is the most complete and effective to tone the Buttocks. In its execution the quadricepsthe Abductor and the Hamstrings. The way to execute it is like the Classical With one caveat: the feet should be positioned pointing a little sideways.
Exercise to tone the abdomen quickly: Climbers
The Climbers They are an exercise in calisthenics, that is, it is done with one’s own weight. “This activity Strengthens the musculature of the overall shape of the upper body, the Core and the lower body; improves cardiovascular endurance and helps to lose weight“, explains the personal trainer Jose Miguel del Castillo Molina on their website.
Includes the Buttock Bridge to have iron buttocks and abdomen
“There are few exercises that isolate both the muscles of the Buttocks such as hip pushing or buttock bridge (as they are known) In addition, it tones the abdomen, the Femoral and they also work Calves and Adductor major“, says the coach Jose Ferrer Santillan on their website. You can do it with your own weight or with a dumbbell.
Burpees, an essential exercise to work the abdomen successfully
The burpees They don’t just benefit the abdomen, but to the whole body because it contributes to the Force Development. Likewise, it is an exercise in calisthenics that works from muscles to lungs and accelerates metabolism. You can run it both outdoors and at home without any problem.
If you want to work the abdominal area, do Russian turns,
“The Russian twisting It engages the core and strengthens the abdominal muscles, as well as the lower back. This exercise helpsto tone and tighten the abs and Oblique and to trim the waist. The Russian spin It also contributes to improving the balancethe stability and the posture“, argue the professionals of Exercise Routine.
The crab or side squat, one of the best exercises for the buttocks
The Side squats, also known as the crab, directly affect the gluteus maximus and medium. Consequently, they allow round, lift and tone this area. How is it executed? Put yourself in the position of squat and walks sideways like a crab. We recommend that you place a Rubber band At the height of the knees, because it is much more effective. Remember the importance of stretching your buttocks after toning them. The center Holiday Gym recommends stretching generally (whole body) during 10 minutes, before and after each workout.
Lift plate of one leg to define the abs and buttocks
It doesn’t matter if you’re just starting out in this sport because the iron with Elevation of one leg It will come out after several attempts. Likewise, if you have tried Pilates before, you will have it easier because it is a exercise that we find in this discipline. Although the abdominals are worked, in this variant the Buttocks by the elevation of the leg. You just have to do the Normal iron leaning on the Forearms and then alternately lift the Stretched legs.