What is the magic formula that makes it easy to show off your legs and buttocks? combine one healthy diet with some exercise. But not all are equally effective. These, simple and fast, are infallible.
Start the count down. With spring just around the corner, there is nothing better than a crash plan to recover from the ravages caused to our anatomy by sedentary life that cover bad weather and low temperatures. And in this mission, the area that is always in the crosshairs is one of the most contentious in anatomy. Three was three… hips, buttocks y legs.
The good news is that this part of the body is also one of the most responsive when subjected to specific exercise routines. And another one: there is an infallible training that always gives results and that can be practiced anywhere and with any physical condition. Which? The squat, the star exercise for this area. “They are fundamental when it comes to training the lower body. If we want to tone the legs and buttocks, we must undoubtedly include the squats in our training routine,” says Julia Ndocky Ribasgraduate in Physical Activity and Sports Sciences, personal and technical trainer of the Physical Activity Division of Metropolitan.
In addition to being the best exercise to achieve legs of steel and lift the buttocks -because “they directly affect this musculature”, says Júlia- the squats and all its variants are a very complete activity that also helps us lose weight without the need to resort to restrictive regimes. “In the legs There are large muscle groups, with a great capacity to consume energy, so training them helps us to keep a weightwithout the need to resort to a diet“. In addition to having legs and toned buttocks allows you to get more performance cardiovascular exercise, because it makes it easier to do them with the right intensity and minimizing the risks “for the ankle, knee and hip joints,” says the trainer.
Which exercise is more effective?
To tone the buttocks and the legswhich are also the areas most affected by cellulite, the best are exercises cardio“like running, cycling, skating, walking on the elliptical or the steps,” he explains Vanessa Navas, a fitness professional specializing in pilates and training functional with more than 15 years of experience and 12.1K followers on Instagram. “The most recommended in this case are classes of GAP (buttocks, abs and legs), since it works locally. Also those of HIIT (High Intensity Interval Training), that is, high intensity interval training. These are routines of shorter duration, but of more intensity, so they not only help to increase the caloric expenditure during the exercise but also after it”, affirms Navas. The top of the tops? “Combining the exercise cardiovascular with the muscle,” he says.
How many times a week do we have to do them?
“So that they really are effective and notice the changes, three or four times a week,” advises Vanessa Navas. “That yes, the training has to be well planned, taking into account the physical form of the person and the pathologies or problems that he could have so as not to risk suffering an overload or injuries future”.
What are we going to notice?
with some good nutritional habits and a specific exercise routine for three or four days a week, the legs and the buttocks will look more firm and toned and, if there is any, the appearance of cellulite will also improve. “Although it will depend on each person, the results could start to be seen between four and eight weeks“, dice Vanessa Navas. And not only on a physical or aesthetic level -where we will notice “the hardening of the muscles, the improvement in the skin (cellulite) and a greater muscular definition”, he points out-, also to psychological level and physiological. “This routine greatly improves the self-esteembecause it favors the release of endorphins, which produces a feeling of happiness and euphoriain addition to reducing stress and anxiety”. Therefore, it also helps to sleep more and better.
10 exercises for glutes and legs
The clave To show off legs of steel this summer, you have to get down to work. In addition to perseverance, “we will need to follow a healthy diet and stay well hydrated,” he advises Vanessa Navas. This is the specific training that she has created to achieve it, ten exercises very simple for which you do not need any type of physical form and that include the squat and the strides as stars of the show. If you have doubts about how to perform the exercises correctly, you can see them in the video that appears after the routine.
- SUMO SQUATS. 4 series of 15 repetitions. We open the legs a little wider than the shoulders, with the feet facing outwards, pushing the knees out and lowering the hips deeply, lengthening the spine, trying to go down vertically.
- SCOTT WITH LAP. 4 series of 15 repetitions. We open the legs wider than the shoulders and we rotate to one side and the other, turning the hips and a little on the tips of our feet.
- REAR STRIDE. 4 series of 15 repetitions. We start with the knees semi-flexed and we take one leg behind, seeking to maintain a 90 degree angle with the legs, with the torso straight and perpendicular to the ground.
- LATERAL STRIDE WITH LEG ABDUCTION. 4 series of 15 repetitions. We take a side step, flexing the knee while tilting the pelvis back, and lower to the squat position, extending the other leg out in a straight line. Then we return doing a lateral elevation of the bent leg.
- STATIC STRIDE. 4 series of 15 repetitions. We place one leg in front and one behind, the weight on the front leg taking it mainly to the heel of the front leg, with the back foot resting on the toes and the heel raised. The torso should be straight.
- GLUTE KICK. 4 series of 15 repetitions. We stand on 4 points of support (elbows and knees), with our torso horizontal to the ground, and we stretch one leg up and back.
- GLUTEUS KICK + KNEE FLEXION. 4 series of 15 repetitions. Exactly the same as the previous one, but also when withdrawing the leg back, we have to flex the knee, extend it again and lower it, thus encouraging the involvement of the hamstring muscles.
- BRIDGE OVER THE SHOULDERS. 4 series of 15 repetitions. Lie on your back, bend your knees, and place your feet on the floor. Now raise your hips off the ground until they are in line with your knees and shoulders and contract your buttocks.
- LEG OPENING (ABDUCTORS). 4 series of 15 repetitions. Lie face up on the floor and stretch your legs up, drawing a 90 degree angle with your body. Now bend your knees a little, support your lower back well and open and close your legs.
- SIDE KICK (ABDUCTORS). 4 series of 15 repetitions. Lie on your side, rest your head on your hand or arm, rest your free arm on the floor and in front of your chest, with both knees semi-flexed. Raise the leg that remains on top and come back down.
cosmetics that help
Along with exercise, cosmetic specific to treat cellulite is the other pillar of buttocks that defy gravity. Specific treatments will help to end the fluid retention, to lose part of the accumulated fat and to improve the appearance of what is known as ‘orange peel’. “The combination of exercises and cosmetics is the key to success,” says Vanessa Navas. In this sense, she recommends the intensive serum anticellulitic (€78.20) and the gel-cream (€68) from LPG, two concentrates rich in flavonols with lotus, orange blossom and seaweed that “eliminate fat, drain and decongestantimproving the elasticity of the skin”, explains Laia Puigresponsible for cosmetics of the brand.
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