Fitness enthusiasts know very well that there are appropriate exercises for every part of the body. And when it comes to firming your bu**tocks and strengthening your legs, some movements are more effective than others. In front of your TV or on the lawn of your garden, here is an effective program of a week for shapely bu**tocks and legs even more beautiful!
Squats are unanimously the weight training routine of the glutes, however, these 8 exercises can also have impressive results. Perform each of these movements 15 to 20 times in 3 to 4 sets, ideally 3 times a week. This program will engage all the muscles of the glutes and legs!
The plan of a week to strengthen your bu**tocks and your legs
1. Side slot
Stand upright with dumbbells in your hands, then place the right foot diagonally to the side, tilting the weight on the right leg and keeping the other leg straight. Press hard on your heel, stand up and return your right leg to the starting position. Repeat this movement several times before changing your leg.
2. Bulgarian slot with dumbbells
For this exercise, you need a chair or a bench. Put the chair behind you and place your right foot on it while ensuring that the whole leg is well extended. Then lower yourself into a lunge position and go back up. Press on the front heel to straighten the leg. Repeat the same movement with the left leg.
3. Single leg elevation
Stand with your feet together and the dumbbells in your hands, move the weight toward the right foot, making sure your back is not curved. Then, lift the left leg to position the torso parallel to the ground. Press on the heel, engage the hamstring and straighten up. Make several sets of this move before changing legs.
4. Leg extension backward with resistance band
Get on all fours then, holding the resistance band with your hands, wrap it under the arch of the right foot. Once in position, stretch your right leg to stretch the band as much as possible with your thighs parallel to the floor. Bend the knee and return to the initial position. Repeat the movement and change your leg.
5. Step-up to the chair with dumbbells
Put the chair in front of you at a distance of 20 centimeters then put on the right foot. Pressing on the left heel, get on the chair and straighten both legs. Then, lower the right foot to the ground, change sides and repeat the exercise several times.
6. Single leg pond
Lie down on the floor with your back straight. Raise one leg up and keep the other bent with the heel flat on the floor. Then lower your hips and repeat the exercise.
7. Leg extension with resistance band
Get on all fours and then wrap a resistance band around your thighs to form a circle. Move the weight of the body to the left side and, with the help of the muscles of the thigh, lift the right knee a few centimeters from the floor laterally. Repeat and change sides.
8. Pond with stabilizer balloon
Stand on your back with your feet resting on a stabilizing ball and stretch your legs. Raise your hips in plank position, push your heels into the ball. Roll the ball towards the bu**tocks and raise the hips higher.