Ana Hickmann delivers the 5 exercises that designed her legs –

Karine Basílio (/)

The ideal is to start with 2 series of 20 repetitions for each exercise and then move on to 3 series of 12 to 15 repetitions.

Leg Press: The exercise works the anterior region of the thigh, more precisely the quadriceps muscle.

Stiff: Excellent for strengthening the posterior thigh region.

Twins: Simple movement, which leaves the calf muscle hard and toned.

Ball Squat: Great for the gluteus maximus. It’s the one where you support the fitball against the wall, lean your lower back and do a squat. More effective than the 4-point glute.

Adductors: It can be done standing on the pulley or with shin pads on the ground. Works the muscles in the inner thigh region!