As long as you are exercising, whether you want to lose fat or get in shape, you need to combine cardio and strength training together. Today, we are going to talk about strength training. No matter what the movement is, as long as it is strength training, it can bring a lot of benefits to our body, of course, this benefit is not only in appearance, but also in the body. If we look at the benefits of appearance alone, a more appropriate and moderate amount of strength training for ourselves will be able to form a muscle workout, which will make the whole body tighter and will make young people more energetic, as well as making older people younger.
If we look at targeted training movements, if we can form regular targeted training for the buttocks, we can not only improve the ratio of the waist to the buttocks, but also improve the ratio of the buttocks to the legs, not only that, but also tighten these 3 parts, so that the whole body can look more elegant, and also prevent the problem of sagging or sagging buttocks from happening. Of course, we all understand that the buttocks may be more prone to fat accumulation than other parts of the body, especially as we get older, and the buttocks are also more prone to sagging problems, so we need to carry out regular long-term exercises for the buttocks and legs to prevent this phenomenon.
Therefore, hip and leg training is very necessary to improve not only the appearance but also the internal health of the body. Of course, if you have the means to do so, you can go to a gym, as there are more equipment and more professional, which, comparatively speaking, allows you to have a more comprehensive plan and not let your workout be hindered by the equipment and location. However, not everyone has enough time and certainly due to financial issues, not everyone may be able to go to the gym for professional training.
So location is not a problem and not being able to get to the gym is not a barrier to wanting to exercise and get fit. In addition to some training that requires the use of equipment, we have a method called unassisted training. Manual training is relatively more convenient and can be done anywhere, anytime without much hindrance, making it more suitable for the masses. Therefore, the exercises we are going to share are not only for the gluteus maximus, but also for the gluteus medius and hamstrings, and they do not include squats, which are not too difficult and can stimulate the target muscle groups in a more comprehensive way.
Movement 1: Prone back leg raise
In a prone position, bend your arms, place your lower arms on the floor, place your head on your lower arms and press your legs to the floor from your chest to your feet, straighten your legs backwards, keep your lower back straight at all times, tighten your abdomen as much as possible and keep the rest of your body stable. Lift one leg up as high as you can, reaching the highest point and then slowly moving down, continuing up near the floor as you move down, swapping legs.
Movement 2: Prone support back leg lift
Still in a prone position, brace your small arms on the ground, hold your hands together, with your large arms perpendicular to the ground, stir your legs backwards, stepping on the ground with just your toes, keeping your lower back straight and your core tight, keeping a straight line from head to toe as much as possible. Then lift one leg upwards, slightly bending the knee, pause at the highest point, move down slowly with active control, touch the ground again, lift the other leg upwards and do the movement, alternating legs.
Movement 3: Kneeling supported back swing
Find a bench and brace your arms on the edge of each side, holding them straight and parallel to each other. With one leg in a kneeling position, brace your knee and calf on the bench with your thighs perpendicular to the floor, keeping your lower back and abdominal position stable. Lift the other leg, straighten it out to the back and overhead, then perform a swing to the side, keeping the leg straight as you swing it, then retract it to the back position and repeat.
These movements stimulate both the buttocks and the legs, working both out to give a more toned butt and curvy legs. However, it is important to insist that each movement is performed 15 times, with warm-up activities before the movement is performed and stretching after the movement is finished.
