Contents
Thinking about how you can improve the lower part of the body, making it taut and strong? We offer you best exercises for thighs and buttocks with dumbbells at home, which are suitable for both women and men.
Strength training is a great way to strengthen muscles, speed up metabolism metabolism and improve your body shape. To engage in power loads not only in the gym but also at home. Today we look at the most effective exercises for thighs and buttocks with free weights. Regular exercise will help you to make your body beautiful and slim.
What is important to know before you begin perform the following exercises for legs with dumbbells:
- The number of repetitions of exercises depends on your goals. If you want to lose weight, do 4-5 sets of 20-25 times. If you want to increase your muscle mass, do 3-4 sets of 10-13 times, but with the greatest possible weight.
- Dumbbells should be a weight that you could complete a given number of repetitions. And 2-3 exercises on each approach was given to you with great difficulty. Therefore, the weight of the dumbbells is chosen individually. Girls as a guideline you can start with dumbbells from 2 kg. it is Important to understand that depending on exercises weight dumbbells may vary.
- Full range strength exercises for hips and buttocks do 1-2 times a week, but if you want you can do 3 times a week.
Exercises for thighs and buttocks with dumbbells
Because squats and lunges have a heavy load on the joints, even at home try to engage in sports shoes. Also, ensure that during exercise, the knees do not come forward sock; if it is not, at least do a deep squat, yet do not adapt to the load. The first time can do exercise without dumbbells to learn the technique.
1. Lunge in place
Take a dumbbell with both hands and make a wide step forward with your right foot. This will be the starting position. The wider the straddle, the more work the buttocks. Lower the left knee to the thigh and Shin of the right leg formed a right angle. Keep your back straight. Then climb to the original position. Make the required number of repetitions and switch legs.
2. Lunge to move forward.
Take both hands dumbbells, place feet a little — this will be the starting point. Take a step forward so that the thigh of the front leg formed by the shank to a right angle, and the knee of the other leg barely touching the floor. Return to starting position. After you make the required number of repetitions, switch legs.
3. Reverse lunge
The reverse lunge is that you push the leg backward, not forward. Ensure that the front leg formed a right angle. Housing keep straight between the legs should be short distance. The first time, you may find it difficult to keep his balance, but over time you get used to it.
4. Plies with dumbbells
Widely spread your legs and most socks will turn out. Take in your hands one dumbbell and sit down to thighs parallel with the floor. The buttocks should be tensed, back straight. Will vitakinesis heels and return to starting position. This exercise is especially active in the buttocks and inner thighs.
5. Deadlifts
Legs straight, apart shoulder width, dumbbells in both hands. Lower back down as much as possible, but that the back was straight, not rounded. Knees should not bend. Feel the tension in the muscles back of the thigh. Return to starting position. Repeat desired number of times.
Presented exercises are forced to work all the muscles of the thighs and buttocks. If you don’t want visible relief, do small weights but with more repetitions. Be sure to follow your feelings, exercises should not cause pain in the lower back and joints.
As you can see, to do strength exercises for thighs and buttocks can be at home, for this you will only need dumbbells, running shoes and a little time.
See also:
- Best lower back exercises with dumbbells
- The best exercises for triceps for girls
- How to remove side: 20 + 20 exercises