We often dedicate training routines to working on muscle development in specific areas of the body, but just as the arms and chest are trained, It is also important to train the glutes, legs and abdomen, as these are the muscles responsible for our movement and covering vital organs.
Remember that you don’t need expensive equipment for physical activity. Simply use your own weight to achieve positive results.
Carolina Alonzo, personal trainer, states that To ensure mobility of the abdominal and buttock muscles, it is important to perform strength exercises, as they contribute to losing weight and toning body parts. “Many women are afraid of this type of physical activity because they don’t want to build a lot of muscle. However, they are important for burning the fat present around them,” he adds.
It is important to stretch before and after every exercise. This is to prepare the muscle and make it ready to begin the exercise. Pamela Sosa, personal trainer, recommends this circular movements of the legs and hips. Additionally, stretching exercises with arm lifts and foot touches; and jog in the same place, lifting your knees – first the left and then the right.
Exercises to strengthen the gluteal muscles
Strengthening the stomach and eliminating the fat stored there requires a lot of persistence and good habits. This brings several benefits to the body, as it not only gives strength and mobility, but also prevents diseases such as heart disease or diabetes by maintaining sustained physical activity and good nutrition.
The following home exercise program consists of 4 sets x 20 repetitions.
Hip raises
With your back straight, raise your hips and pause for two seconds at the top.
Recoil
You can do this with a leg band to put more pressure on the thigh. Raise your leg for ten seconds.
Side kick
If you want to increase the pressure, place an elastic band around your legs like the previous step. Raise your leg for ten seconds.
Exercises to tone the stomach
The legs constantly suffer from a lack of mobility, especially when we sit for long periods of time at work. One of the consequences is circulatory problems, fluid accumulation and fat formation.
The following home exercise program consists of 5 sets x 25 repetitions.
Crunch
Also called abdominal muscles. In this case, it is advisable not to pull the head with your hands when lifting the half of your body in order to avoid neck injuries.
Foot touch
It is ideal for this exercise to keep your legs straight. Do not place your hands on the neck as you may injure it by pulling it forward.
Lift a leg
You can place your hands below your hips to avoid injury. Try to keep your back straight.
