To display a pretty silhouette, a few daily exercises are enough to build thighs and glutes quickly. Follow our session easy to do in the gym or at home.
Desire for curved buttocks and glutes Farms? Squats, slits, leg and pelvis elevations … Make these exercises targeted regularly to obtain plump buttocks and refine your thighs. To optimize your efforts, do not hesitate to bring you a stick and/or an elastic.
“Galber thighs and glutes (part 2)”
1. Squat
Muscles used: Quadriceps and large buttocks.
Position : Feet parallel to the width of the hips, tips turned outwards, tight belly, high chest.
Movement : Flip the knees by pushing the glutes to the back and bringing all the weight of the body to the heels, then go up.
Recommendations: Inspire on the climb, expire at the descent. Remember to push the glutes back. For the movement to be effective, favor long series.
Rehearsal: 3 or 4 series of 20 repetitions with 30 seconds of recovery between each.
2. Squat with a stick on the trapezius
Muscles used: thigh muscles, large glutes and adductors.
Position : Standing, feet a little more apart than the width of the pelvis, tips turned outwards. Place the stick (or the broom handle) at the trapezius. It keeps the back straight.
Movement : Flip the legs by pushing the knees well in the direction of the tip of the feet.
Recommendations: Inspire at the descent, expire on the rise. Keep the bust straight and the stomach sheathed.
Rehearsal: 3 or 4 series of 20 repetitions with 30 seconds of recovery between each.
3. Front lift
Muscles used: Quadriceps and large buttocks.
Position : Standing, feet apart from the width of the pelvis, hands at the hips.
Movement : Make slits by making a big step forward, to flex the knees so that the thigh arrives horizontally. Return to the initial position, change sides, inspire, fold the other knee and start again.
Recommendations: Keep the alignment of the feet to the width of the shoulders at the time of the slit. The greater the gap between the legs, the more the glutes are asked. The more reduced the gap, the more the work carries on the thighs.
Rehearsal: 4 sets of 20 repetitions with 30 seconds of recovery between each. Possibility to vary the amplitude of the movements by making two series of important amplitude to build the buttocks, then two series of lower amplitude for the quadriceps.
4. Abduction of the standing hip
Muscles used: medium and small buttocks.
Position : Bâton (or broom handle) in front, in support on the left leg, flex the leg to avoid tensions in the lower back and tighten the belly, low shoulders, flex foot.
Movement : Raise the right leg on the side by keeping it tense and then return to the starting position.
Recommendations: Do not try to grab the stick. Be careful to maintain the fixed basin. Inspire on the climb, expire at the descent. Possibility, to intensify movement, to make small amplitudes up.
Rehearsal: 2 series of 20 rehearsals on each side with 30 seconds of recovery between each.
5. Abduction of the hip lying with an elastic
Muscles used: Small and buttocks.
Position : Lying on the side, elastic around the feet at the level of the arch. Legs in the extension of the bust, tonic, flex feet and held head.
Movement : Raise the leg top so that the elastic is in tension, go up a little higher and go down.
Recommendations: always maintain the elastic in tension.
Rehearsal: 2 series of 20 rehearsals on each side with 30 seconds of recovery between each.
6. Abduction of the hip lying bent legs with elastic
Muscles used: Small and medium glutes.
Position : Lying on the side, this time the knees are bent at 90 ° at the hips and flex feet. Mount the leg above so that the elastic is in tension, sheathed belly, legs as parallel possible.
Movement : Go down by always maintaining the elastic tension.
Recommendations: Keep the right bust and prevent it from switching back.
Rehearsal: 4 sets of 20 repetitions with 30 seconds of recovery between each.
7. Hip extension, on the ground
Muscles used: Ischio-leg (muscles of the posterior face of the thigh) and large buttocks.
Position : On all fours on the knees and hands (or forearms), knees under his hips and hands under his shoulders.
Movement : Take off the knee, sheathed belly and lengthen the neck. At the expiration, push and reach the leg back, inspire and return to the starting position.
Recommendations: Maintain the hips in front of the ground. No need to work with high amplitudes, keep the leg as an extension of the bust without going higher and without resting the knee on the ground. Exhale during the effort phase.
Rehearsal: 2 series of 20 rehearsals on each side with 30 seconds of recovery between each.
8. Related of the basin on the ground
Muscles used: ISCHIO-JEPS AND GRAND GROUNDS.
Position : Lying on the back, bent knees and flat feet on the ground apart from the width of the basin, arms along the body and saved abdominal strap.
Movement : Raise the basin by pushing the hips to the ceiling, squeeze the glutes, descend without resting the glutes to the ground.
Recommendations: Be careful not to dig the lower back and not seek the maximum amplitude. Possibility of intensifying the exercise: in support on one leg, the other stretched vertically.
Rehearsal: 4 sets of 20 repetitions with 30 seconds of recovery between each.
9. Abduction of the alternate hip with elastic
Muscles used: buttocks.
Position : Standing, elastic around the ankles, feet apart so as to keep it in tension, sheathed belly, high chest, straight bust.
Movement : transfer the body weight from one leg to the other. The leg at rest is bent, the other tense. Push the leg to the side and alternate.
Recommendations: Keep the same tempo throughout the exercise. Think of always growing up and maintaining tight abs.
Rehearsal: Possibility of working continuously, for example a minute on each side with 30 seconds of recovery before alternating.
10. Extensions of alternate hips with elastic
Muscles used: Large buttocks.
Position : Standing, elastic around the ankles, feet apart so as to keep it in tension, sheathed belly, high chest, straight bust.
Movement : Transfer the body weight from one leg to another, keep the elastic tension and push the leg by stretching it backwards.
Recommendations: Keep the same rhythm throughout the exercise.
Rehearsal: Possibility of working continuously, for example a minute on each side with 30 seconds of recovery before alternating.
(Thanks to Sarah Saad, fitness teacher at Club Med Gym)
