Complex lower body exercises will tighten your stomach, buttocks and hips.
Each exercise will exercise the muscles perfectly. Don’t forget to do a joint warm-up and 5-10 minutes of cardio (brisk walking, running, or jumping rope) before your workout.
How to make your workout as effective as possible?
Do three to four exercises per muscle group, then they will get enough load and grow from workout to workout.
Choose an exercise for each muscle group and do circuit training with minimal rest. In this case, aerobic exercise will add to the power load, and training will give a fat burning effect.
Circuit training is a huge time saver. 20-30 minutes with dumbbells will replace the classic one-hour workout in the gym.
Good examples of strength exercises for the legs and buttocks
Raising on the biceps of the thigh (on the fitball)
- Lie on your back on the mat, raise your legs on the fitball, stretch your arms along your body.
- Lift your hips to rest on your upper body.
- Keep your legs together and your hips elevated. Bend your knees so your feet are close to your buttocks.
- Hold the position, then straighten your legs again and return to the starting position.
- Stand straight with your feet shoulder-width apart, take a dumbbell in each hand, and extend your arms along your torso.
- Bend your knees and squat down. The back is straight, the head is directed upwards.
- Continue to squat slowly until your thighs are parallel to the floor.
- Lifting your heels off the ground, straighten your knees and straighten up.
Bridge with barbell
- Sit on the floor and place the bar on your thighs.
- Lie on the floor, bend your knees, feet flat on the floor.
- Sitting on your heels, lift your hips off the floor.
- Raise your glutes as high as possible, then return to the starting position.
- Place your feet hip-width apart. Take a dumbbell in each hand and extend your arms along your body.
- Step forward with one foot and bend your knees, lowering your hips. Keep your torso straight. Your back knee should almost touch the ground. The knee of the front leg should not go past the sock line.
- Push through the heel of your front foot and straighten up.
- Repeat the movement with the other leg.
Romanian kettlebell deadlift
- Stand up straight and grab the kettlebell with both hands.
- Keeping your back straight, bend your hips and slowly push your pelvis back as far as you can. The knees should only be partially bent. The hips should move horizontally, not down.
- Pause, then slowly return to the starting position.
- Stand with your feet shoulder-width apart, grab the kettlebell with a straight grip with both hands.
- Bend your knees slightly, squeeze your hips together and slide the kettlebell between your legs.
- Straighten your hips, straighten your back, and raise the kettlebell to shoulder level with your arms straight.
- Without interruption, immediately repeat the movement.