You need strong legs and a toned Butt, really expensive fitness equipment? Not mandatory. Just to get started, or if the time or possibilities are limited, you can bring the lower body with Bodyweight Exercises in shape.
Instead of Weights and exercise machines, your own body weight and a sufficient number of repetitions the optimal load in order to bring the muscles to Burn in the own four walls, and without much preparation.
Our Coach LeaLight has put together a crisp Workout on our Instagram channel, where you different Exercises in front of the eight, the focus consciously on the Butt and leg muscles and no Equipment can be carried out.
These 5 Exercises for legs and buttocks
The combination of Exercises claimed all of the major roles of your muscles in the lower body, and sets new goals.
Just for the wide failure of the steps you will need to adapt to your surroundings a little for the Workout: do you have sufficient space, so that you avoid damage or injury to the home.
You should drop the Exercises too easy, you can of course also Weights, in the Form of dumbbells or bottles in your Workout incorporate – you don’t have to but.
Here’s how: The Workout includes five different Exercises you do each twice in a row. Each Exercise you perform for 60 seconds and then make a break of 45 seconds between the sets.
1. Balance Lung
One of the most popular Exercises for a tight and toned Butt is the lunges are. In this lung-variant you train in isolation of each leg, to enable the muscles to Do with one foot a step back and let the knee to just above the ground, hold short for this, Balance is required.
Now you push with your front leg in your starting position, but here the radius of movement does not end. The leg is moving now more in front of your body and pull the knee up until your thigh is horizontal to the torso.
From this Position you put yourself back into the lunge. After 60 seconds, you change the leg and follow the Exercise on the other side.
2. Holding Squat
For the Holdings Squats you stand with your feet slightly more than shoulder-width and point it to the outside. Now you are the leader of a squat and finish to keep the movement on the half way and now is:.
Starting from this Position, the left foot to lift and place the load on the tips of the toes. Then the right foot, and finally both feet at the same time following.
3. Flying Table Top & Leg To The Side
For the third Exercise, you support your weight with your hands and feet on the floor. Your knees do not touch during these Exercises, the ground, but are bent below your hips slightly above your Mat.
Now you put a leg back and try the left and to the right of you, the ground tap. Make sure that your leg remains during the execution of straight and switch after 60 seconds on the other leg.
4. Flying Table Top & Feet To Hand
The position of the previous Exercise, stay in the output, in the all-fours position. Distance ceiling-now the right leg velvet hip swing fully back to the left in the direction of. From here, you lower the Butt back down and winkelst the floating leg until it almost touches the right wrist.
Attempts, both to Stretch out as well as your full motion to Move in to take advantage of the radius in order to activate the gluteal muscles and bring to the Burn.
5. Active Kneeling
Now it’s the final sprint: get on your knees on the floor and sink to the Po it down. Tap on the heels and push the stand with the buttocks up with you directly once again in the Knee. The hips you may want a little exaggerated forward press.
For the upward movement you’re aware, your Butt muscles get tense and you out of their power erect. Take the arms dynamically. Then it goes back down in the seat and back – as had, twice a minutes.
A lot of fun, a smile and the butt nice pinch!
Michelle Steinmetz
*The contribution of “Home Workout with LeaLight: 5 crisp Exercises for legs & Po” will be published by FitForFun. Contact with the executives here.