This bodyweight workout will test your muscles and your endurance.
The glutes are the largest and strongest muscles in the body, and the thighs are not far behind. Plus, it’s almost impossible to move if your core muscles aren’t doing their job. So it makes sense that you should make it a high priority to work these important muscle groups. It should come as no surprise that many specific exercises have double or triple action, as they work more than one area at a time.
How to get the most out of these moves
Exercise is like comedy: Pacing is key. At least that’s what the research indicates is how to maximize the effectiveness of training. This is because muscles need time to recover and recover from strenuous exercise. Training is basically damage controlled. By breaking down muscle fibers through lifting and movement, they force those muscles to build stronger and more new muscle fibers.
But how much playtime is enough? Many researchers in America and the Netherlands tried to find out. They studied 21 young men who had experience with resistance training. First, the researchers determined a baseline for the participants that included a single repetition maximum weight back squat and bench press, a 50% single repetition maximum weight bench press to failure, and measured muscle thickness using ultrasound imaging. For 8 weeks, they all did the same workout, but with one variable: One group had 1-minute rest intervals and the other had 3-minute rest intervals. “One-repetition maximal strength for both squat and bench press was significantly higher for 3 minutes of rest compared to 1 minute of rest,” the researchers wrote. The difference in muscle thickness was also noticeable. Those who rested longer had a greater increase in size, suggesting “that longer periods of rest lead to greater increases in strength and muscle hypertrophy,” the researchers concluded.
You also need to take into account volume, which is the total amount of weight you lift in a week. Is it better to split the weights into multiple workouts or can it be done in one day? A research review that looked at 25 studies on the topic found that more frequent exercise provides little benefit if volume is not taken into account. But “there is clear evidence that resistance training frequency does not significantly or significantly affect muscle hypertrophy when volume has been taken into account,” write US and Australian researchers in the Journal of Sports Sciences. . “Therefore, for a given training volume, people can choose the weekly frequency per muscle group based on personal preference.”
Still, you need enough protein to build new muscle and that’s where our protein powders and snacks come in.
9 moves to workout your abs, legs and buttocks
Always try to warm up for 10 minutes before doing abdominal, thigh or butt exercises. Choose 4-6 exercises per training session, varying the combinations as the weeks go by. Do 3-4 sets of 30 seconds to 1 minute, moving quickly from one move to the next and resting 1-3 minutes between sets.
You can also do interval training, doing all the movements for 20 seconds, resting 10 seconds in between.
Start in a low plank, with your forearms on the floor, with your shoulder blades parallel and touching. Twist the body to the right, let the feet go to the right and reach the fingertips of the right hand up to the ceiling. Follow the steps in reverse and repeat the process on the left side. Continue at a controlled pace.
- #2 Leg Lift
Lie with your legs together and straight, feet in a neutral position, toes pointing slightly toward the ceiling, and palms pressing into the floor. Keeping your knees loose and your lower back pressed into the floor, lift your legs until the soles of your feet are facing the ceiling; Then lower the legs until the heels touch the ground and immediately lift them up.
Start in a high plank with your hands under your shoulders and a straight line between your heels, shoulder blades and head. Bring your right knee up to your chin; Then switch legs, so that only one foot is on the ground at all times. Continue fast. If this is too difficult, slow down and lift one leg and lower it back down before reversing and repeating the process.
Stand straight with your feet slightly wider than shoulder width; Keep your chest up and your shoulder blades back and down; Bring your butt back and down, bending your arms at face level until you can lower your hips to your knees. Then follow the reverse process and repeat.
- #5 Zancadas Worldwide
To start, stand with your feet shoulder width apart. Take a step with your left leg and return to the starting position. Step to the side with your left leg and return to the starting position. Take a step back with your left foot and return to the starting position. Finally, with your left foot, take a step back like a bow, behind your right foot, and return to the starting position. Repeat with right leg. Repeat the process again.
To start, stand with your feet shoulder width apart. squat down, raise your arms up and jump; Gently sit on the ground and immediately sit up. repeat it
- #7 Reverse hyperextension
To start, lie on your stomach with your arms and legs extended, and your face towards the ground. Engage your abs and extend and lift your arms and legs while keeping your eyes on the ground. Do the opposite procedure to continue. Continue at a controlled pace.
To start, sit on the floor with your knees bent, feet on the floor, hands under your shoulders and fingers pointing toward your heels. Press your heels into the floor and lift your hips toward the ceiling until your body forms a straight line between your shoulders, pelvis and knees. Go back to starting position. Continue at a controlled pace.
- #9 Standing hip abduction
Stand with your feet wider than hip-width apart, knees loose, elbows at shoulder height, fingertips overlapped and close to your sternum, and shoulder blades drawn back and down. Start by shifting your weight to your left leg and without losing your balance, slowly lift your right leg to the right. Do the reverse process to start again (one repetition). Do 3 sets of 15 repetitions. Do reps on one side before switching to the other. If you need to, lean against a wall or piece of equipment for balance.