If you want to gain muscle mass and stimulate burning calories, you can adopt this 20-minute workout that combines core strength and fitness.
Adopt a weight training program at home
In addition to improving your physical condition, incorporating weight training into your exercise routine helps strengthen your buttocks, thighs, lower back, and biceps. Proper training also results in toning the upper body muscles. Before doing these movements, It is important to stretch to avoid painful aches.
1. Squats help shape the buttocks and other deep muscles
To gain lower body muscles, squats are ideal, especially if you want to increase the size of your buttock muscles. By doing this exercise regularly, you stimulate the quadriceps, hamstrings, lower back, and also the calf muscles. For this movement that allows you to sculpt the lower body, you will need to wear a barbell over your shoulders or a dumbbell in each hand and keep your legs about shoulder width apart. Squat as if you were sitting Keep your back straight. If you want to effectively exercise your lower body muscles, repeat this gesture 12 times, take a 30-second break, and complete three sets in your workouts.
2. The side plank stimulates the leg muscle fibers
If you want both Tighten the abdominal girdle muscles, glutes and the outer side of the thighs, the side plank is ideal. To do this, you will have to position yourself on a wooden plank on your side, leaning on your forearms. ThenRaise your leg so that it forms a 45-degree angle. Lower the latter and repeat this movement 15 times before switching with the other leg. For better tone, do 3 sets of this exercise, resting between each plank.
3. Inverted leg lift for glutes and back
The advantage of this exercise is that it tightens the glutes, hamstrings, abdominal muscles but also the quadriceps. The first step is to get up on all fours and raise the right leg So that it aligns with the head. Lower the leg and do 15 reps before switching with the left side. To better engage all of these muscle groups, complete three sets.
4. This alternative to leg lift deeply tones the body
This exercise, similar to the previous one, strengthens the glutes and quads. To build it into your workout routine, you’ll have to run on all fours and raise your right leg up to the knee before resting it in its initial position. Repeat this movement 15 times Before doing the same exercise with the left leg. The ideal is to complete three sets with a 30-second break before moving to the other side.
5. This movement stimulates the abdomen, glutes and lower back
To complete this exercise,The initial position is to lie on the lower back. Next, place your hands on the top of your head before raising your legs so that the feet are touching with your hands. Repeat this movement 12 times, building 3 sets, resting for 30 seconds.
6. This exercise is ideal for tightening the buttocks.
In addition to allowing you to have a graceful buttock, this movement Strengthens the muscles of your legs. To do this, start by lying on your back with your knees bent and your arms at your sides. Then you will have to raise your pelvis Ensure that the gluteal muscles are contracted. 15 repetitions is ideal, with a 30-second rest between the three sets.
7. This movement moves the muscles of the entire lower body
Begin sitting in a plank position with your arms straight before raising your right knee to your right elbow. Repeat this exercise 12 times with Rest for 30 seconds before doing the same movement towards the left. 3 sets are ideal for a 20-minute workout.
This article first appeared at https://www.santeplusmag.com/7-exercices-pour-sculpter-votre-corps-a-la-maison-sport-000000459/
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