Get that Toned Legs & Round Booty Workout | Hourglass Program

An effective set of exercises for the legs and buttocks. Muscles will burn

Home workouts are a great alternative to gym workouts if you don't have enough time or desire to get there. But in order for such training to bring results, it is necessary to prepare for it in advance, take into account all the nuances and draw up a special program. This will develop discipline and achieve a noticeable effect.

Exercising at home, you can simultaneously work out the whole body or focus on a specific muscle group - this is no less useful. Together with a nutritional trainer, a graduate of the Academy of Bodybuilding and Fitness Anna Kulikova , we have prepared a set of exercises that will help you pump your legs and buttocks.

How to train at home?

Surely everyone who plays sports at home wants to make the most of this business. To train outside the gym to be most effective, the coach advises you to adhere to a few simple rules.

Do not forget about warm-up and cool down

Every workout, without exception, should begin with a warm-up warm up and finish with a full body stretch. This will help you develop your muscles correctly and reduce the risk of injury.

An effective set of exercises for the legs and buttocks. Muscles will burn

Photo: istockphoto.com

Wear sneakers

Yes, even at home. Always practice with shoes! You can not train in an apartment barefoot - this can easily injure your joints.

Keep track of your meal times

Try not to eat at least an hour before training, otherwise you may experience digestive problems. Give preference to a serving of long carbohydrates 1.5-2 hours before exercise: this will provide you with an energy boost. Eat protein + carbohydrates half an hour after training. For example, cottage cheese with honey, fruit.

Observe the water-salt balance

Drink a glass of water 20 minutes before training. Quench your thirst every ten minutes throughout the session, but in small sips. After training - another full glass of water.

An effective set of exercises for the legs and buttocks. Muscles will burn

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An effective set of exercises for the legs and buttocks. Muscles will burn

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What equipment do you need to workout at home?

Some exercises require dumbbells. If you don't have them, fill 1-1.5 liter plastic bottles with water.

Use furniture as a handy tool to lean on. A table, wardrobe with shelves, an armchair, or other object that is comfortable to put your feet or hands on will be useful for stretching or swinging your legs. The chair is almost a universal exercise machine. It is used to perform reverse push-ups, hyperextension and various exercises for the buttocks.

An effective set of exercises for the legs and buttocks. Muscles will burn

Photo: istockphoto.com

How many times a week should you exercise?

Three or four workouts per week - the optimal schedule for both beginners and advanced sports enthusiasts. On such a schedule, your muscles have time to recover between sessions, and training does not seem like a daily duty. Therefore, the chance that you start to evade and look for an excuse to skip class decreases significantly.

If you think that daily training will allow you to achieve a faster effect, you are wrong. Exercising every day with full dedication, you will feel like a squeezed lemon in a week, maximum two weeks.

An effective set of exercises for the legs and buttocks. Muscles will burn

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Five effective exercises for the legs and buttocks

Dynamic side plank with knee extension

Starting position: Side plank on the floor with support on the knee and forearm, legs bent, toes closed.

Lift your buttocks and at the same time spread your legs at the knees. Then lower your pelvis again without touching the floor and bring your knees together. During the exercise, your body should be tense - do not relax the muscles. You can insure yourself with your other hand, leaning against the floor.

Glute bridge with alternate leg raises

Starting position: shoulder rest on the sofa, legs bent at the knees, arms in front of the chest.

Lift your pelvis and squeeze your buttocks. At the same time, lift one leg off the floor and lift it up, leaving it bent at the knee. Return to starting position and repeat the same movement, only with the other leg.

Steps to the side with a squat

Starting position: standing with legs together

Take a wide step to the side, at the same moment lower your pelvis. Step out of the squat to the starting position and repeat the movement on the other leg. Keep your arms in front of you while squatting and keep your back straight.

Leading the leg to the side while suspended

Starting position: rest on the elbows and knee.

Raise one back leg and straighten. Take it to the side, keeping straight, hold in this position for a second and return to the starting position. Try not to lower your leg below the level of the pelvis and relax the muscles.

Twisting the elbow to the knee on the side

Starting position: lying on the side, with an emphasis on the forearm, the supporting leg bent.

Raise your leg and arm, stretchFind them. Then bring them together so that the elbow touches the knee. Return to starting position and repeat the movement.

An effective set of exercises for the legs and buttocks. Muscles will burn

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