Best Training Program To Shape The Buttocks And The Legs

Girls who attend fitness centers have a well-shaped butt and legs. Unfortunately, too little effort is invested to get to the desired goal.

The most common image that we see in fitness centers is that women sit on the adductor or abductor machine and exercise legs.

And they are not aware that this exercise does not help shape the leg muscles.

First, the construction of these muscles doesn’t play an important role in shaping the legs and other fat between the legs and hips can’t be removed by strengthening the muscles.

The way to do this is cardio.

In the athletic clubs you can see girls with perfect shaped muscular legs, buttocks and waist, all in one place. But apart from running these girls also train with weights.

But they exercise properly, have an appropriate diet, follow proper supplementation, and thus meet all preconditions for achieving results.

The workout which we will show to you describes the Norwegian quick slide on the ice.

You have probably noticed that ice skaters have distinctively built muscles of the legs.

Workout for legs, gluteus – for girls

Monday: legs (heavy workout), arms, stomach, 30 minutes cardio (brisk walking)

Wednesday: back, legs (easy workout), gluteus, abs, cardio bike (10 minutes) and sprint (30 seconds) x 4 series

Friday: legs (average workout), gluteus, chest, shoulder, cardio- interval; fast walking (5 minutes) and running (5 minutes)

The program is performed for 8 weeks.

 

TRAINING  1

Legs:

– Deep squats 4 x 10
– Foot thrust 3 x 10
– seating calves 2 x 10

Arms:

– Super series – two-hand curl 3 x 10

Abs:

– Lifting legs 4 x 10

Cardio:

– 30 minutes brisk walking

 

TRAINING 2

Back:

– Hypertension 4 x 10
– Lat – widely behind 3 x 10
– Lower core 3 x 10

Legs:

– Foot extension 2 x 10
– Leg curl 2 x 10
– Standing calves 2 x 10

Gluteus:

– Stepping 4 x 10

Abs:

– Lifting on bench 3 x 10
– Rotation on bench 3 x 10

Cardio:

-Bike 5 minutes slowly and 30 seconds sprint

 

TRAINING 3

Legs:

– Foot thrust 3 x 10
– Huck squats 2 x 10
– Death lift with upright legs 2 x 10

Gluteus:

Machine 4 x 10

Chest:

– Cross bench 2 x 10
– flat bench 2 x 10

Shoulder:

– Front thrust 2 x 10

Cardio:

– 5 minutes fast walking; 5 minutes running (total 30 min).