Legs And Buttocks: Tone Them Up In 10 Minutes
The legs and buttocks are part of the physical attractiveness of each person, for this reason the goal is to keep them toned and free of imperfections such as cellulite.
Unfortunately, many people do not have the opportunity to go to the gym, either for lack of time or money.
While nutrition plays an important role in keeping them strong and free of accumulated fat, exercise is the only means by which we can firm up our legs and buttocks so that they look flawless.
The good news is that there is no need to travel to a specific location in order for these two parts of the body to work. In fact, by following a simple 10-minute exercise routine, you can achieve the desired results.
Do you want to learn how to do these exercises?
Legs and glutes: lunges with jump
The lunges can be done with different variations in the basic movements, but the goal is always the same: to strengthen and tone the legs and buttocks.
This simple exercise has important muscle group benefits of:
- Hips.
- Calves.
- Abdomen.
- Back.
How are they made?
- Stand with your legs together and your arms at your hips.
- Now take two or three steps forward with your right leg and come down by bending the two knees as if you want to touch the ground with them. The two knees must form a 90ยบ angle.
- The dynamic of the “jump” consists in replacing a long step forward with a jump.
- When it comes to switching legs, you have to do it by jumping.
- Beware of the fall. You will need to rest on your metatarsals to avoid injury.
- Interpose this movement with both legs for about 2 minutes.
Legs and glutes: squats
It is one of the exercises par excellence for burning fat and toning. It works a lot on the buttocks, but it also has a positive effect on the legs, abdomen and back.
How is it done?
- Spread your legs so that your feet are aligned with your shoulders and toes are pointing out.
- Lower your buttocks until you are seated in mid-air, making sure that your knees do not pass your feet and that your back is kept straight.
- As you lower yourself, raise your arms and place them parallel to your shoulders to help maintain balance.
- Lower yourself as low as possible and return to the starting position.
- The ideal would be to complete 3 sets of 25 or 30 repetitions in a maximum of three minutes.
Fast squats
This movement is very similar to the previous one, but in this case you will have to lower yourself almost completely until you touch the floor to make small bounces.
This is a strengthening exercise that will allow you to enhance the effects of the previous exercise.
How is it done?
- Spread your legs by aligning your feet behind your shoulders and lower yourself as if you would like to rest your buttocks on the ground.
- Start doing small bounces by lifting and lowering yourself quickly and try to maintain the movement for 45 seconds or 1 minute.
Stretching
Exercises of this type can be carried out from different points of support as needed.
Since in this case the idea is to work the muscles of the calves, thighs and buttocks, we will adopt a position with four points of support.
How are they made?
- On your stomach, lean on the ground or on a mat on your knees and forearms.
- Extend your right leg as far upward as possible until the toe points towards the roof.
- Lower it carefully and repeat the movement with the other leg, trying to keep it suspended for a few seconds.
- Repeat the same movement until you do one minute of exercise for each leg.
Legs and buttocks: bridge
To complete this short exercise routine, add this simple movement that will help tone your glutes, thighs and abdomen.
The bridge consists of elevating the pelvis while contracting the belly and hips by making resistance in the legs.
How is it done?
- Lie on your stomach on the mat and lift your hips and pelvis upwards by resting your feet on the floor and keeping your knees flexed.
- Now try to hold the position without lowering your hips and do three sets of the exercise.
The outcome of this short exercise routine will depend on how consistently you perform it. The ideal would be to do it every day and combine it with a healthy diet.
