How to shape legs and buttocks with 4 exercises

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16-week practical program

After yet another e-mail asking me how I could train my legs and buttocks to improve their appearance and tone I decided to write this article.

I will try to provide you with the basics of proper training, providing you with a specific 16-week training plan. I don't promise you the miracle, because nobody can promise it (and be wary of who promises you!) And I don't like to make fun of people, but I can guarantee you that by doing this program your body will improve. It will be up to you to find out how much it will improve (many factors come into play: genetics, commitment, perseverance, food, etc.) ... The first step for improvement is to start this program as soon as possible, without repeating the sentence classic: "starting Monday!", you have to start immediately!

I can say, without failing too much, that 90% of women do not like their legs, those who see them chubby and without shape, those who see their hips too wide, some with their asses too big, some with so much cellulite, some with the legs too dry, some with the flat bottom, etc. etc. etc.

Very few like them! ... Is it not so?

It's not just women's hormones, it's too easy to blame hormones and say there's nothing to do!

it is true that women are disadvantaged, but this does not make it possible to remedy and improve their aesthetic appearance.

Improper feeding and non-existent training closes the picture and leads you to the current state, which is why you started reading this article.

If today there is much more attention to what you eat, it is also true that the increasingly frenetic life forces us to incorrect habits, which affect our body and with a greater accumulation of fat in the unwanted points.

We are not talking about training which is what most of all is lacking for the fairer sex, let's say things as they are ... "you don't like to struggle with what could do you good: weights!"

Never mind that weights thicken and make you look masculine ... It's not like that, and I don't even want to waste time trying to convince you otherwise! The only thing I tell you is that weights can only make you more toned and create those shapes you so desire.

But since women don't like weights and don't like to work hard, they all try to reach their goal on other roads.

This is why the industry that deals with female beauty is booming today (especially in terms of turnover).

Hundreds of useless tools for physical modeling that are sold on TV or in sports shops, who of you does not have one in the cellar? Wasted money, none of these tools can do anything for you! I repeat NO ONE! I would say that there are more and more scammers and people ready to deceive you! Be careful.

Also beware of slimming centers, there is nothing they can do for you if you do not lose a bit of water, but when you come back home you buy back! And yet, how many took to pedal making stupid exercises in those rooms heated to 50 °! And here they throw quite a lot of money, the fault of skilled salesmen, who, in order to sell you the package of treatments, pay no attention to anything and use "dirty" psychological tricks, to convince you to buy them! Be careful also in this case, you can lose weight (lots of water, with the risk of dehydrating yourself and compromising your health) but the forms you so desire cannot give them to you in any way!

Many promise miracles, but as I mentioned before, no one keeps their promise! There are many shortcuts that you can try nowadays and all with the same goal: certainly not your health, nobody can care about you, the only thing they really care about is the money you can pay! And once you've "dropped" them ... well maybe you already know the story ...

Never mind bad things and start talking seriously about how you can improve the appearance of your lower limbs.

Serious and well-planned training is the one for you to improve your forms, creating the harmonious and tonic body you so desire.

First of all you have to enroll in some comfortable gym (it doesn't matter that it is beautiful, shiny and with so many people who pull it, generally the best ones are the most "raw" ones where people train seriously and get results), second step execute the following program.

The program that I want to set up, includes real exercises, which have little to do with press, abductor, adductor, gluteus machine, impulses and ground sleighs that you may know, but which they really need very little to shape your legs and yours buttocks.

If the card for the lower limbs that your Personal Trainer (I assume also well paid) has prepared for you is similar to the following:

3x15 press
Abductor machine 3x15
Adductor machine 3x15
Gluteus machine 3x15

I advise you to evaluate the possibility of changing it! It is not possible for a serious and well-qualified professional to give you these simple exercises without committing to teaching you basic, technically difficult exercises that can do so much for your body. You can do these exercises easily on your own! The machines are made on purpose so that even inexperienced people can use them without getting hurt!

These are the basic exercises, the ones you need to learn to do to shape your body! But these exercises require a good teacher to teach you correct gestures (exactly as the ski instructor teaches you to ski!). If athletes choose these machine-free exercises, maybe there will be more than one reason, won't they? Isotonic machines are almost useless in physical training, if not some tools that can be helpful in some moments.

Four exercises will shape your thighs and buttocks, and they are:

Squat
Lunges in progress
Dead legs extended
Step-up

There are also other exercises, but these are enough and progress to create a really tough workout. I do not include any photos or videos of these exercises, because if you do not know them it is good that your trainer teaches you the first time. Look for a very good Personal Trainer in your area, buy a few hours with him and let him teach you these exercises, these exercises are the basis of any leg training! These are technically difficult exercises which, if performed poorly, do not forgive and provide for a first period of adaptation for the improvement of the technique. You doubt any training program that promises to be able to bring you results in no time, at least to be able to see some serious results it takes at least 16 weeks, just like the program I wanted to prepare you.