One of the parts of the body that women most want to highlight are the tail and the legs, for some it is important to be able to wear a good bikini when they go on vacation or simply pants that highlight their figure; nevertheless, To have the body of your dreams, it is essential to understand that each organism is different and that the measurements between one and the other vary.
In order to strengthen the muscles of these areas, it is essential to perform frequent physical activity, where the main exercises are strength and resistance; In addition, diet plays a fundamental role, since it is important to consume protein to acquire muscles and avoid foods that increase fat in those areas.
Exercises to increase the buttocks and legs
The portal Esquire provides a list of some exercises that if performed frequently will make the person who performs them look well-toned legs and buttocks. The medium consulted with the professional licensed in Physical Activity and Sports, Román Díaz, who provided this series of exercises and highlighted that the tail plays a fundamental role not only in body aesthetics, but it is also responsible for providing the body with the stability it needs.
- Hip extension to strengthen glutes: The professional explains that this exercise can be done with or without weight, when done with weight it is important to have the help of a trainer to avoid injuries; In addition, it must indicate the appropriate kilos that each person can carry.
- Squats: Performing this exercise properly will not only strengthen the glutes, but also the quadriceps, lower back, upper back, and even some ligaments and tendons will be strengthened. The correct posture is essential to be able to carry out the exercise without complications.
- Deadlift to gain volume: The correct position of the bar that is going to be used to load said weight must be in a correct position to avoid injuries and to guarantee the desired result with said movement. To have adequate stability, it is recommended to use flat shoes.
- Stride with foot supported on bench: the result obtained after practicing this exercise is similar to the one that occurs when doing the two-legged squat; however, this is simpler and according to the medium, the result is satisfactory. “Furthermore, the technique is less difficult and knee injuries can be prevented.” For this exercise you need the weight of the body, a chair or elevated area.
Vitamins that help the growth of muscles in these areas
The newspaper The universe points out mentions that there is scientific evidence that the consumption of vitamins is one of the best supplements to increase weight and thus provide greater muscle mass in the legs and buttocks.
- Vitamin A: it is essential to improve or maintain good vision; however, it is also characterized by maintaining the health of hair, nails, skin, and teeth and increases bone growth and development, which allows for a greater amount of body mass.
- Vitamin C: contributes to strengthening the immune system and prevents premature aging. In addition, this component is one of the most important to gain weight indirectly, since its daily consumption tends to reduce the capacity of the metabolism in the body, making it burn fat slowly.
- Vitamin E: It has a great antioxidant action that It intervenes in the formation of red blood cells, so that it contributes to the use of vitamin K. In addition to this, it helps to gain weight thanks to the fact that it produces a purification and regeneration in the body, allowing the increase of muscle in different areas of the body.