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6 EXERCISES FOR FIRM BUTTOCKS AND FIRM LEGS
6
EXERCISES FOR FIRM BUTTOCKS AND FIRM LEGS
You will notice a change in no time with these 6
popular exercises, from squats to lunges. A firm lower body through regular
training!
You can run on the treadmill or kick off the cross trainer
for as long as you want - to train specific muscles and see the results, you have
to target the areas you wish to! techbizcenter
The hips, legs, and buttocks are often problem areas,
especially in women. But don't worry, there are lots of great exercises that
train precisely these areas. We present some of them to you. answerhop
What is the most effective way to train your legs and
bottom?
Compound exercises train multiple muscle groups at the same
time, so they are just right for strengthening glutes, hamstrings (rear thigh),
quadriceps (front thigh), and adductor (inner thigh).
A great side benefits: these exercises burn lots of calories
and are great for conditioning.
The best
exercises for a firm bottom
1. Sumo deadlift
·
Stand with your legs apart. The feet point
slightly outwards (at an angle of about 30 degrees).
·
Grasp the barbell; the hands are shoulder-width
apart.
·
Get into the squat by sliding your hips back and
keeping your chest and torso straight. Bring your knees just above your ankles.
Five sets of 12 repetitions each.
2. Kettlebell climber
·
Take a kettlebell in both hands and get into the
push-up position. The legs are hip-width apart.
·
Your body should form a straight line. Bend one lap
and bring it as close to your rib cage as possible. Put your foot back down, so
you are in the starting position, and repeat the other leg's movement.
Five sets of 12 repetitions each.
3. Glute bridge
·
Lie on your backbone. Bend your knee joint with
your feet flat on the floor and your arms next to you, palms down.
·
Raise your hips till your knees, hips, and
shoulders are in a straight line.
·
Tense your glutes and abdominal muscles.
·
Hold this situation for a few seconds and then
slowly return to the starting position.
Two sets of 10 repetitions each.
The best
exercises for toned legs
1. Pistol squat
·
Stand traditional and raise your arms to
shoulder height, parallel to the floor.
·
Raise your right leg and hold the position.
·
Impulse your hips spinal and bend your standing
leg. Go down as deep as you can.
·
Hold briefly, then straighten your leg until you
are in the starting position.
Three sets of 10 repetitions each.
2. Dumbbell split jump
·
Take a dumbbell in each hand and keep your arms
on your sides; the palms face each other.
·
Put your left foot opposite of your right, bend
your knees, and then go down.
·
Jump and swap your feet' position so that the
right foot is now in front of the left.
Five sets of 12 repetitions each.
3. Lateral leg elevation
·
Lie on your leftward side and bend your left
knee at a 90-degree angle. Your right leg is straight out and in a straight
line with your back.
·
Press your right hand against your buttocks to
stabilize your hip.
·
Lift your accurate leg as high as you can
without your hips going back.
·
Slowly lower your leg again until you are in the
starting position.
Three sets of 10 repetitions each.
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