Are of the areas where tend to be the fat accumulates more easily. To combat this tendency, we suggest various exercises for toning legs and glutes.
Due to the ease that have to accumulate fat, it is important to know the exercises to tone legs and glutes. Building muscle in these areas will not only combat sagging and to gradually eliminate the fat, but also will bring more health to the body.
Buttocks and legs defined are not only an operation for the summer, are a security for the well-being of the column, are the guarantee of a better body posture and improved balance.
To follow these exercises to tone the legs and buttocks, you should always remember the importance of a healthy diet, and no foods that harm the good physical form, as for example the sugars.
TRY THESE 6 EXERCISES TO TONE LEGS AND GLUTES
This is already the best friend any of this areas.
Will work in the same time the buttocks, the posterior thigh, the abductors and the adductors, at the same time that works the abdominal region.
You can choose to do with the bar, with a weight on the chest or even without weights.
- Of the foot, spread the feet to shoulder width, and fasten them on the floor pointing slightly fingers out
- Bend your knees and squat down until the line of the knees as if you were sitting actually in a chair, creating a 90-degree angle
- Always keep your belly contracted
- Return to the starting position while contracting the glutes, and always making pressure with the heels
- You may also opt for the option displayed in the video and make the squat more complete by the elevation of the knee, alternately.
Such as the squats can be done without weight, with a bar or with weights (one in each hand or just one on the hand opposite to the leg that is forward).
- With one leg forward and one leg back to support your front foot fully on the ground, and back foot with raised heel
- Bend the front leg until the thigh to be parallel to the floor and form a 90 degree angle
- The back leg should bend so that the knee almost touches the ground
- Return to the starting position and repeat the same number of times for the two legs
- ABDUCTION SIDE-LYING
A simple exercise that can be done at home. While you’re watching a movie and enjoy to model the glutes and fortaleçar the outer region of the thighs.
You can do without weights or with leggings if you want to make it a bit more.
- Lying on side, support head with one hand and hold the other to the front of the chest for balance
- Lift the top leg a little more than the height of the hips, keeping it always stretched
- Re-download without get to touch the leg down and repeat the movement
- Repeat the same number of times for the two legs
- ELEVATIONS IN THE TIPS OF THE FEET
The twins are not muscles easy to train and are often forgotten because priority is given to the upper part of the leg. But not only help you to a leg fully defined as their development is important to protect the ankle joint.
- Standing, spread your legs only to the width of the hips
- Rise up to stand on the tips of the feet, always keeping the whole of the contracted body – especially the buttocks, and the belly!
- Keep a few seconds in this position and then return to the starting position
- Repeat several times the exercise
- FOUR SUPPORT
A workout to tone the legs and glutes which is a classic. Will work the glutes, as well as the back of your thigh. You can do without weights or with leggings.
- On the ground, in a position on hands and knees, contract the belly and look always to the hands, to ensure that the column remains right
- Stretch one leg to the back until the height of the hips, always without moving over any part of the body
- Flita back to the front and repeat the movement
- Return to the starting position of four points and repeat the same number of times for the other leg. You may also choose to switch.
- BRIDGE PELVIC
Can be done without weights or with a weight on the pelvic area.
- Lying on the chã belly up, bend your legs until your feet are fully supported on the floor
- Leave your arms relaxed along the body, or high with the palms of the hands together, and ensure that there is no pressure on the neck or on the shoulders
- Raise the hips to the maximum height, sustaining always the glutes and the stomach in order to protect the back
- Return to the starting position
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