5 best exercises for thighs and butt –

(Charles Deluvio/Playback)

We seek in localized gymnastics, the mode of execution of the exercises. In pilates, postural alignment and breathing. The result of that mix is ​​here: a powerful class with the 5 best exercises for thighs and butt that use only your own body weight, and can be done anywhere. Try it!

Borrowing from other modalities

“A fitness localized strengthens It is tones the musclescarving O body It is leaving itO tough, beyond in burn calories,” says O teacher in physical education Isaias Lemes, who selected some of the best exercises from the modality to create this lesson for you. “Tests in electromyography, which It is O monitoring of result obtained in each movement, prove that they are the most efficient”, guarantees O teacher.

Already O pilates develops The corporal conscience — you have to pay attention to the movement you are making, O that increases The efficiency during The execution. A breathing controlled also helps. “She soothes It is makes you more concentrated, O what turbine O result”, says Isaias. Another benefit borrowed of pilates is the behavior dO core (muscle covering O abdomen, Thelumbar region It is O pelvic floor), which remains contracted O all the time. Result: better posture not only when doing the exercises but also in the day The day, It is firmer belly.

Before in to start The class, Isaias indicates a walk fast, in five The ten minutes to warm up O body. Train three times a week – always respecting one day in break between classes – It is one step towards a healthier lifestyle!

5 best exercises for thighs and butt

1. Squats (quadriceps It is buttocks)

– (Caio Mello/)

Alignment postural: A. legs apart, feet pointed out and in line with the knees, weight evenly distributed on the soles of the feet, straight spine, slightly fitted hips, abdomen It is contracted buttocks, open chest, approaching the shoulder blades (in the back), shoulders away from the ears, arms extended at the height of the shoulders (for balance). B. Do The flexion of the knees to form an angle in 90 degrees. Come back to The starting position It is repeat O movement.
Breathing: inhale to come down It is exhale to rise.
4 series in 12 The 15 repetitions

2. Lunge (quadriceps It is buttocks)

– (Caio Mello/)

Postural alignment: equal to of exercise 1 Abut with feet parallel It is legs width apart of the hips. A. In a big step back It is flex O knee from the forward to form an angle in 90 degrees, keeping Theleg in extended back. Let your arms outstretched The forward to keep O balance. B. Upon returning to starting position, raise O knee from the leg in back to The height of the hips.
Breathing: inhale to come down It is exhale to rise.
3 series in 15 repetitions in each side

3. Modified Stiff (later in thigh It is buttocks)

– (Caio Mello/)

Postural alignment: a. O alignment postural It is equal to of exercise 1 Abut with feet parallel It is legs width apart of the hips. B. Come down O trunk to The forward, flexing O right knee It is supporting The left hand on the ground while raising The left leg back. A right hand is raised on the side, at the height of shoulder. go back to starting position.
Breathing: inhale to come down It is exhale to rise.
3 series in 12 The 15 repetitions in each side

4. Abduction in leg (side in thigh It is buttocks)

– (Caio Mello/)

Postural alignment: A. Lying down in side, leg in low flexed in height of the hips, arm inbass extended under The head, The other hand resting on the floor, shoulders relaxed, abdomen It is contracted glutes. B. He sees The leg It is return without touching O floor. When raising The leg, be careful not to turn O stem.
Breathing: exhale to rise It is inhale to descend.
3 series in 10 The 12 repetitions in each side

5. Bridge (rear in thigh It is buttocks)

– (Caio Mello/)

Postural alignment: lying down in back, feet wide of the hips, knees bent, abdomen It is glutes contracted, arms on the floor at the side of body It is relaxed neck. A. Extend upwards The right leg. B. Elevate your hips while keeping The extended leg It is down.
Breathing: inhale to come down It is exhale to rise.
3 series in 10 The 12x in each side