3 recommended exercises to get toned legs and buttocks

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Although there are several aesthetic treatments to work legs and buttocks effectively, it is possible to achieve a good result. with localized and constant sports practice.

[El mejor ejercicio para adelgazar y reducir ansiedad avalado por la ciencia]

This is what Julia Mawi, a Navakaraṇa Vinyāsa teacher in Barcelona, ​​reminds us, who teaches classes to specifically strengthen the legs and glutes at Blue Bamboo Studio.the platform on-line of Yoga, Fitness, Mindfulness & Nutrition classes. Discover three of his key exercises.

First exercise

  1. We stand at the beginning of the mat. We take a breath.
  2. As we inhale, we raise our arms up and join our palms.

  3. As we exhale, we begin to bend our knees, and close our biceps against our ears. We go down to the Utkatasana or chair posture and stay there for 4 breaths.

  4. We go down, inhaling we lengthen our back.

  5. As we exhale, we fold, squeeze our thighs, stay for 3 breaths.

  6. Repeat the same with the other leg.

Second exercise

  1. We rest the fingertips under the shoulders while raising one leg.

  2. As we exhale, we lower the leg until we support it.

  3. We reposition and put the opposite leg at 90º, while the other is well stretched and up. As we inhale, we raise our arms to ear level. Let’s hold this position for 3 breaths.

  4. Repeat the same with the other leg.

Third exercise

  1. Again, at the front of the mat. Supporting one of your feet firmly on the ground as support.

  2. The other one that is not serving as support, raise it little by little.

  3. As you inhale, raise your knee to your chest as much as you can.

  4. Take your knee and bring it as close to your chest as you can. Hold for 3 breaths.

  5. We open our hips, moving the knee to the side. Hold 3 breaths.

  6. Once we have breathed, we place the sole of our foot on the inside of our leg. Strong abdomen, tighten glutes. 3 breaths.

  7. Now, arms up and leg stretched out in front. Hold 3 breaths.

  8. Without touching the ground, like a pendulum, bring your leg back.

  9. And we go down with control. Repeat the same with the other leg.

Other options

Sara Álvarez, co-founder and creator of the Reto48 methodology, also recommends other basic exercises:

  • The squats: Separate your feet hip-width apart, or a little more, your knees should be facing forward, or slightly outward, but never inward. Throw the weight of our body backwards, with our chest open and our gaze directed forward. 4 sets of 20 repetitions.

  • The strides: It is one of the most effective exercises to tone the legs. We will take one step forward and one step back. It is very important that the knee does not pass the toe of the shoe. We will start by performing 15 repetitions with each leg. With the leg From the front we will work the quadriceps and from the back the femoral and gluteus muscles.

  • sumo squats: with this movement you work the hamstrings, quadriceps, glutes and the inner surface of the legs. legs. In the same position as conventional squats, we will separate our feet a little more than hip-width apart, and turn them outward. Being careful to keep your back straight, try to stay balanced by bouncing down. 4 sets of 20 repetitions.

  • Lateral leg raise: with this exercise we work the external part of the leg. Lying on the side, side kicks are performed. It is important that the toe of the shoe is facing up. 4 sets of 20 repetitions with each leg.

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