Fit buttocks without going to the gym

Message sent by: Rosa

Hi Rosa,

with the magic wand ?! In reality it is not possible to avoid the loss of muscle tone resulting from prolonged rest. Muscles grow and improve their structural characteristics following precise stimulation. If these stimulations fail the muscle has no more reason to maintain its hypertrophy / tonicity and inevitably loses its tone.

Perhaps your question was "how can I avoid the loss of tone in the buttocks and abs when I can't go to the gym?" In this case I can give you a hand.

Below is a series of vignettes that will help you train all three buttocks muscles in just a few minutes without the need for special tools or supports.

EXERCISES FOR BUTTOCKS

SLANCI on all fours, hands and knees resting on the ground, exhaling stretch out the knee keeping the leg slightly bent, do not arch the lumbar area, repeat several times and change sides

SIDE SLANCES on all fours, hands and knees resting on the ground, exhaling, turning the hip outwards maintaining knee flexion, repeating several times and changing sides

ROTATION OF THE HANGING TENSION: on all fours, hands and knees resting on the ground, exhaling, turning the hip keeping the leg completely extended, repeating several times and changing sides

SIDE SLANCES ON FOOT

standing up, with one or both hands resting on a support, lift one leg sideways, keeping it slightly bent, return to the starting position, repeat several times and change sides

BRIDGE: lying on the floor, lying on your back, with your arms close to the floor, bring your feet close to your pelvis and lift your buttocks off the ground, pushing your pelvis upwards, pausing for a few seconds at the highest point (without pulling your heels or arching the area) lumbar) and contract the buttocks, repeat several times. To increase the difficulty of the exercise, perform the movement on one leg

EXERCISES FOR ABDOMINALS

Lie on your back, hands crossed at the chest, legs bent or raised at 90 °, exhaling, lift the shoulders slowly, return to the starting position and repeat several times

Lie on your back, legs bent at 90 ° with your feet raised off the ground, exhaling slowly bring your pelvis to the chest, taking care to move the knee joint as little as possible