6 infallible tips to define butt and legs at the same time –

You can’t argue: training lower limbs is the preference of Brazilian women. So, if you’re already counting down to summer and want to speed up your results (+ definition and + tonus in your butt and legs), follow the guidelines of coach Ronaldo Freitas, professor at Les Cinq Gym (SP). There are six small changes to adopt in your training that will boost your gains:

1. Whatever exercise you do for your butt or legs, you need to “hold” the movement to further stimulate the muscles in these regions. “When doing squats, for example, don’t rush back to the starting position: stay for two seconds with your knees bent, in the crouched position, and then come back”, explains Ronaldo.

two. Whenever you can and feel comfortable, do exercises for your butt and legs with overload (dumbbells, anklets…). You will feel the muscles “burn” more – a sign that you are on the right path to having more definition.

3. Squats are one of the best exercises to work out your legs and butt at the same time. To get an idea of ​​its efficiency, a study that compared exercise and pelvic lift (when we go up and down the hips without touching the butt to the floor, in the lying position on the stomach with hands resting on the ground and knees flexed) found that the former promotes a 70% greater activation of muscle fibers. In the case of pelvic elevation, the activation of these fibers was around 40%. Also according to recent studies, among all types of squats, the one with a step forward is the most efficient of them for those who want to work both areas at the same time.

Read more: Killer Stair Workout Defines Legs, Butt, and Waist

4. If your focus is mainly on the butt, the free squat with dumbbells It is one of the exercises that most triggers the musculature of the region. “It is necessary, however, to ensure the perfect alignment of the knees throughout the movement, so as not to overload them: they cannot approach, cross the line of the feet or face outwards”, warns Ronaldo.

5. You can already understand from the previous items that the squat is a great exercise for the lower limbs, right? in the version juice of the movement (with your legs wider), you recruit an even greater number of muscle fibers in your thighs. Therefore, if your focus is toning the region, it cannot be left out of your program. To boost: Hold a dumbbell in both hands, arms extended downwards.

6. Do the inclined leg press (when we push the platform up) to activate the butt muscles more by changing the position of the feet on the machine. “If they are positioned in the upper region of the platform, the effort will be concentrated on the buttocks and the posterior (back) part of the thighs”, explains Ronaldo. Another variation: To work your inner thighs, keep your feet slightly wider than shoulder width apart.