You see the dreams buttocks every day on Instagram and from the comfortable bed you look for them persistently. Do you know that they will never come like that or not? Or you can, but only if you get up and find another space inside your home. If you feel that gyms are not a good idea yet, start exercising from home. Just follow the tips below:
If you want muscle mass
Exercises performed with weights and slow movements are important. These exercises are done in 4 sets with 1012 repetitions. The rest time is 50 seconds from series to series and 1 minute and 20 seconds from exercise to exercise. For this program, it is advisable to do 8 exercises, 3 times a week.
For burning and toning
Serves exercises performed with fast movements and without weights. These exercises are done in 1 series with 32-40 repetitions for each exercise. There is no rest at all. It is advisable to do many types of exercises, at least 10-12 different for this result. Toning and burning exercises are recommended to be done daily.
- Exercise 1
Sitting with knees and hands resting on the ground, create a 90-degree torso-leg position. We open the left leg sideways, with the tip taut. The head is held straight and not down and the back straight. In this position, we start the exercise by raising and lowering the leg in that supine position. A series of 20 times.
-Exercise 2
In the same position as in the first exercise, we cross the leg backwards; not lying down, but the knee slightly bent inwards. In this position, we keep going up and down with our feet, but not to our maximum. Do 1 series with 20 repetitions.
-Exercise 3
In the same position, the leg we had back in the above exercise, this time we lay, but not placed on the ground. She stands up high, without exceeding the height of our head. Once we take the position, we gather the leg 90 degrees sideways and bring it back to the starting position, executing 1 set of 20 repetitions.
-Exercise 4
Without changing the leg we worked on, we move it to the left if we are working with the right foot, or to the right if we are working with the left. The foot is resting on the ground, with the tip taut. The exercise continues by raising the leg sideways upwards, slightly exceeding the height of our head. We repeat 1 series of 20 times.
Source: Women's Health
