What woman doesn't like or would like to have firm, shapely legs? Unfortunately, unless she's blessed with great genetics, to achieve that goal she needs to “suffer” a bit.
Regular exercise will undoubtedly bring results, but no exercise will be miraculous or really effective if it’s not combined with a balanced diet, discipline and rest.
Here is a list of 5 exercises that we consider important to tone your butt and thighs:
1. Squat (with or without weight)
2. Stiff (with weights or barbell)
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(isometric, dynamic, lateral, with or without weights, on the step, seat, in displacement, ...)
4. Glute Bridge
5. Leg abduction (with elastic)
5.1 Leg abduction (without elastic)
Example of training you can do:
Workout 1: Squats and Abductors - 3 sets of 15 to 20 reps, in conjunction with other exercises, cardio or other muscle groups.
Workout 2: Dead Weight and Lunges, the same sets and repetitions, combined or alone, depending on the time available for their correct execution.
We always advise the monitoring of a Physical Exercise professional, as they will do a training focused on health and where the execution of the exercises will be guided, respecting the joint range, constitution and motor availability of each one.
By Lígia Alves, Personal & Group Trainer
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