Abdome legs and buttocks always at the top!

G.A.G. Abdomen and buttock legs; What to do to always have them in shape.

How many of us would like the legs always at the top to show not only in the summer but also in the rest of the days of the year? And above all, how to have the much coveted "Side B" always in shape and well structured? In addition to a good training, we must always arm ourselves with healthy eating habits, especially avoiding foods rich in salt, too many sugars and fats, and always prefer vegetables and white meats, fish and lots of fruit. Alt also with sugary, carbonated and artificially colorful drinks and away with draining, purifying and anti oxidizing herbal teas.

Here are some small exercises to do even at home both free -body and with small tools that you can repeat for three or four times a week. Prepare the muscles for training by always starting with a little general heating, perhaps marching on the spot or with small side leaps or jumps.

1. Squat: Standing with the parallel and distant legs, go down to the ground (as if I wanted to sit) flexing the knees and then slowly returns to the departure position without hyperexen the knees and tightening the buttocks but without pushing the pelvis forward. As you flex your knees and lower you, your back must remain straight and the gaze kept forward, towards a fixed point. It is necessary to be very careful not to inherit the back and not to raise your shoulders. The latter must remain as "low" as much as possible and distant from the ears. During the execution of the year it is important to perceive the effort of legs and buttocks. Inhale as you go down and exhale in the ascent. Make 15 repetitions and keep the last in isometry for 5 seconds. Recover one minute and repeat for 2 more series.

2. Walking lunges: from the  Erect position (a) with your feet united, take a long step forward with one leg. Go down in the way with both legs at 90 degrees (B). Keep your right bust, but always with your chest out and your shoulders backwards. Keep the balance. Take a step forward with the rear leg and bring your feet together (starting position). Continue to advance by alternating the legs. Take at least 20 steps alternating forward and recover 60 seconds. Repeat everything for two other series.

3. Bridge buttocks: Lie on the back, place the arms along the bust and the knees flexed and spaced with the plants of the feet of a few centimeters, (refer to the width of your pelvis) and brings the heels very close to the buttocks, without touching them (a). Contract the abdomen and push the heels to the ground by lifting the pelvis. Keep this position for two seconds and focus on the contraction of the buttocks without inheriting the back. He returns to the starting position with the pelvis on the ground and slowly placing the lumbar area first first. Do 20 repetitions, recover 60 seconds and repeat the series two more times.

4. Sumu Squat

5. Lateral momentum with one leg: lie on your side with a straight back and abdominal contracts and the leg resting on the ground slightly forward and bent. Slancia the leg is freed laterally bringing it to the maximum openness without forcing the movement, keeping the foot foot and controlling the contraction of buttocks and abductors. Always keep your bust stop, your back straight, the motionless shoulders both in the opening phase and in the closing phase, without oscillating laterally. He returns to the initial position by checking the movement of the leg. Make 15 repetitions per leg and without recovery repeat the sequence for 3 series.

6. Rear momentum with one leg: Parts in a quadrupedia position (hands and knees on the ground) then spread the leg by slimming it posteriorly with a hammer foot. Go down with your leg tense until you touch the floor with the tip of the foot, and then go up again towards the top, contracting the buttocks and abdomen. Check that the back always remains stopped without ever incoming. Repeat in sequence without recovery 15 impetus per leg 3 times.

If you want to finish your training in "beauty", go to the abdomen (Click here)

Always remember stretching at the end of your workuot.