Happy day dear community of full sports; today I offer you a new routine to strengthen the buttocks, with some movements focused for that area without any weight just coordination and balance, this routine is performed in 4 sets of 20 repetitions, it is a very easy workout ideal for home practice, I hope you like it without saying more let's start.
Rutina./ Routine.
Primer ejercicio: realice plancha lateral con elevación de piernas, este movimiento me ayuda a trabajar los glúteos uniformemente, lo realice en 4 series de 20 repeticiones en cada glúteo.
First exercise: perform lateral plank with leg raises, this movement helps me to work the gluteus evenly, I performed 4 sets of 20 repetitions in each gluteus.
Segundo ejercicio, realice plancha lateral más elevación completa de mis piernas con abre y cierra, este movimiento en más corto para tener más enfoque en los glúteos, lo realice en 4 series de 20 repeticiones.
Second exercise, perform lateral plank plus full leg lifts with open and close, this movement in shorter to have more focus on the glutes, I performed it in 4 sets of 20 repetitions.
Tercer ejercicio: realice patada posterior perfecto movimientos que ayuda mucho a tonificar los glúteos, lo realice en 4 series de 20 repeticiones en cada pierna.
Third exercise: perform perfect back kick movements that helps a lot to tone the gluteus, perform it in 4 sets of 20 repetitions on each leg.
Cuarto ejercicio: realice plancha baja más elevación de pierna lateral, intenso movimiento que ayuda a trabajar los glúteos por completo, lo realice en 4 series de 20 repeticiones.
Fourth exercise: perform low plank plus lateral leg raise, intense movement that helps to work the gluteus muscles completely, perform it in 4 sets of 20 repetitions.
Quinto ejercicio: realice elevación de pelvis más abre y cierra de piernas, este movimiento se realiza pausadamente para poder sentir tensión en el musculo, lo realice en 4 series de 20 repeticiones.
Fifth exercise: perform pelvis lift plus leg open and close, this movement is performed slowly to feel tension in the muscle, perform it in 4 sets of 20 repetitions.
Sexto ejercicio: realice patada posterior con extensión de piernas, doble movimiento que ayuda a tener mayor enfoque en mis glúteos y parte del femoral, lo realice en 4 serie de 20 repeticiones.
Sixth exercise: perform back kick with leg extension, double movement that helps to have more focus on my glutes and part of the femoral, performed in 4 sets of 20 repetitions.
It was a pleasure to share, this workout from home to tone the buttocks, are very easy movements to perform in 4 sets of 20 repetitions, the idea is to perform each exercise very calmly maintaining coordination and perform all repetitions; I hope you like it so I'll see you another time.
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