TONE YOUR GLUTES AND LEGS WITH THIS SHORT ROUTINE

| October 29, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Dreaming of toned glutes and legs but struggling to find the time for a lengthy workout? Look no further! In this article, we present a short yet powerful routine that will help you achieve the sculpted lower body you desire.

These exercises are designed to target your glutes, hamstrings, quads, and calves, giving you a well-rounded lower body workout.

So, let’s dive in and discover the secrets to toning your glutes and legs in no time!

Kettlebell squat

  • Stand up, holding a kettlebell in your hands and on your chest.
  • Keep your head up, tighten your abs, push your hips back and bend your knees.
  • Slowly lower your body until you are squatting, with your hands at your sides.
  • Hold this position for a few seconds.
  • Next, push up to the starting position.
  • Perform between 8 and 12 repetitions.

Donkey kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Donkey kick with band

  • Place a resistance band around the sole of your right foot, holding the ends of the band with both hands.
  • Get on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

One-leg glute bridges

  • Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
  • Extend one leg, squeeze your glutes and push with the other leg.
  • Keep your upper back in contact with the ground, raise your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.

Clamshells

  • Lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them forward slightly to align your feet with your buttocks, making sure your hips are stacked and that you maintain a small space between your waist and the floor. This is the initial position.
  • Inhale.
  • Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain distance between your waist and the floor.
  • Inhale. Lower your right knee to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.