10 Effective Women Exercises for Perfect Legs And Butt
Every woman wants the perfect butt, strained muscles and a sexy body. Do not spare yourself and start exercising confidently. Be sure that in a short time you will get the desired results.
With these training exercises for strengthening the butt and thighs guaranteed and successfully you will obtain the desired line of your body.
Before you start exercising, you need to warm up your body with a ten minute jogging, warming up the ankles, gently stretch and 1-2 series of sit-ups (15 repetitions ).
Description of the exercises:
Sit-ups with a rod: 3 sit-ups (15 repetitions)
Feet are shoulder-width apart or slightly spread. Lower down to the level to where the thighs against the tibia must be less than 90 degrees.
Foot Press: 2 sets (15 repetitions)
The feet are shoulder-width apart. Lower down to the level until your thighs are parallel with the plate of the press brake. In a lower position, do not lift your buttocks from the seat and toe of the foot panel press.
“Dead” Lift-up with straight elbows: 3 sets of 12 times
This exercise works with hand weights. No need to twist your back when bending down. In the lower position, the legs should be straight. When lifting up, you press your heels on the floor and tighten the back box.
Steps hand weights: 2 sets to 20 meters
With each series you must pass 20 meters working steps. For this task it is important to position the lower thighs against the calf in less than 90 degrees.
Foot extension: 2 sets of 20 times
In performing this exercise you need your back to be straight and reliant on the machine, and chest to be forward. During the exercise feet must be kept tight.
Leg curl: 2 sets of 20 times
In performing this exercise you need your back to be straight and reliant on the machine, and chest to be forward. During exercise feet must be kept tight.
Separating the legs on the floors: 2 sets of 20 times
During the movement, it is important that your back is straight the entire surface of the back on the machine, and chest needs to be forward.
Pipe feet on floors: 2 sets of 20 times
In performing this exercise, be sure your back to be straight the entire surface of the back on the machine, and chest to be forward.
Extension on cables: 2 sets of 20 times
During the whole exercise back should be straight and bulging breasts and buttocks. In the above position, tighten the buttocks more.
Butt exercises: 2 sets to failure
This exercise should be worked hard until you finally give up. During the exercise, the body is upright, protruding buttocks and heals should be tightened. Concentrate on heals.
Important notes during workout:
• Breathe properly during execution of exercises (do not hold your breath)
• Work with a moderated tempo (2 seconds down, 1 second retention in the lower position and 2 seconds lifting)
• Rest 2-3 minutes between sets
• Do not rush during exercises
• Insert much water during exercise
At the end of the training, exercises 15 minutes of stretching all the muscles that you have laden during the workout.