A routine to train your lower body at home or outdoors. Step by step, the videos to do it correctly and with good results.
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No gym? No problem! In the living room, the bedroom, in the park or in the square, The only essential thing when it comes to exercising is to feel like it. “This was demonstrated in the quarantine where everyone (even the most reluctant) had to search for them to exercise at home because there was not even a gym open,” says Agus Dandri, editor of Para Ti Fit.
Today we share a super complete routine for stimulate legs and buttocks. And if you have a stool, armchair or drawer at hand, go find it because it will come in handy as accessories, and on the go!
Tail and leg training
Beginners: 3 series
Advanced: 5 series
Displants
12 reps per leg
We start with a simple exercise: with feet shoulder-width apart, first bring one leg back and lower until the front knee does not pass the big toe. Return to the starting position and repeat with the other side. The secret is to keep your abdomen contracted.
Nordic push-ups
10 reps
This is the most advanced exercise in the series. It is essential that you constantly stay with your back straight and both your abdomen and glutes contracted.
The movement begins kneeling, with someone holding our ankles or adjusting them to something. Once held, go lowering your body in the form of a block generating a concentric resistance from the back of your legs. With the help of your hands, bounce slightly on the floor and go back up.
Climbs to the couch
12 reps on each side
You will have seen them in functional as “rises to the drawer” or in crossfit as “box step”. However this exercise is so effective that you can do it anywhere. The higher the surface, the more quadriceps work.
The important thing is to go up in a block, without helping us with our hands or stooping. I went up first with one foot until I raised the other leg to 90 degrees. Alternate sides at a steady pace, but without rushing (we are working more strength than the cardiovascular system).
Bridges
10 reps
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Also know as hip thrust or hip liftYou can do this exercise with both feet on the ground or with one in elevation to achieve greater difficulty.
The most important is raise your hips as high as you can generating a “peak contraction” at the top of the movement. The shoulder blades and arms are on the chair and the head should not be stressed (pay attention to avoid contracture). If you can go a little further, add weight to your pelvis.
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