Hypertrophy training for toned legs and a round butt –

You can kill yourself in aerobic classes but the most effective way to get toned legs and a round butt is a hypertrophy workout. “The time needed to work the muscle so that it grows is equivalent to ten to 15 repetitions of exercises with a high load”, explains the personal trainer Ricardo Mitsuoco-founder of the Strong Functional gym in São Paulo.

No, you don’t have to lift a tire with your feet. The “high load” varies according to the capacity of each one. “During the hypertrophy process, our musculature suffers microlesions that, when repaired, generate supercompensation”, says physiologist Paulo Zogaib, from the GO! Health and Performance, also in São Paulo. That’s when the muscle thinks “I have to be better prepared if she does that activity again”. Result: more strength and volume.

But no drop of sweat will have been worth it if your rest is not adequate. “The recovery days are extremely important, because that’s when the muscle increases in size”, warns Paulo. So, between one hypertrophy workout and another, take a 48-hour break. “It’s okay to do other activities during this period, as long as they’re not super intense; a regenerative race is free”, says Ricardo, who created an exclusive series for readers who want to have their own legs and butt à la Sabrina.

Shapely legs and round butt: Kickoff

Before starting your workout, take ten minutes to prepare your body for activity. Some joint mobility movements help with the execution of exercises and reduce the chances of injury. Try some of them: flex and point your foot as if you were accelerating a car, squat with no load, swing your extended leg from side to side, and rotate your hips.

3 X 10 TO 15 REPETITIONS EACH EXERCISE WITH 80% MAX LOAD. The last set of each exercise needs to be exhausting. When it gets easy, add more weight. FROM 30 S TO 1 MIN BREAK 3 X A WEEK The results begin to appear in up to 21 days.

1. Squat

– (Lu Christovan/)

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees as much as you can and return, always with your feet backed up.

2. Advance

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Step your left leg forward and bend your right foot back, holding a dumbbell in each hand. Bend both knees to form 90° and keep your abdomen contracted the entire time. Do the same with the other leg.

3. Pistol squats on overhead tape

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The. Hold the tape with both hands, shoulder-width apart.

B. Lift your right foot off the ground and extend your leg forward. Bend your left knee as much as you can, tucking your hips back without leaning your torso. Keep your arms extended at all times. Do the same with the other leg.

See also: 5-minute functional workout to lose 5kg

4. Stiff

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The. Stand with your legs hip-width apart and hold a dumbbell in each hand in front of your thighs.

B. Slowly lower your torso, always straight, bringing the dumbbells towards your feet. Don’t let your knees bend too much. Return to starting position faster

5. Hip lift on hanging tape

– (Lu Christovan/)

The. Lying down, bend your knees and rest your feet on the strap handles. The arms are extended alongside the body.

B. Squeeze your buttocks and raise your hips to form a line from your shoulders to your knees, keeping your abdomen tight. If it’s difficult, do it with your feet flat on the ground.

6. Kettlebell swing

– (Lu Christovan/)

The. Spread your legs, bent, shoulder-width apart and hold a kettlebell between your knees.

B. In one swift movement, engage your glutes and core and raise the kettlebell to shoulder height (or as far as momentum takes you) with your arms straight. It is not necessary to use the strength of the upper limbs for the movement. Return to starting position.

7. Lateral displacement with miniband

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The. Place a mini band below your knees and get into a squat position with your feet waist-width apart.

B. Step your right foot to the side, then bring your left foot closer, without letting the band slacken. Repeat to the other side.

8. Isometric Squat

– (Lu Christovan/)

With your feet shoulder-width apart, squat down to a 90° angle with your legs. If it’s difficult, lean your back against a wall. Stay in the position for 45 seconds.