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Dumbbell exercises to strengthen legs and glutes at home
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of five exercises to work the legs and buttocks
PM1:44If you want to work your legs and keep your glutes “in place”, this workout from fitness experts Esther and Gema Pineda, better known as the Pin Twins, is all you need to achieve it.
The personal trainers, with more than 90.000 followers on their social networks, leave behind the workouts for the arms or the flat stomach and propose this week a fitness routine of five exercises in which they can work hand in hand with the buttocks and legs, two of the parts of our body that concern us most especially when the good weather arrives. Of course, this time we will need the help of a pair of dumbbells to help us boost intensity. The experts assure that doing these exercises almost daily will notice results in a short time.
Each exercise is repeated 15 times and the complete circuit must be performed three times. The rest time between each series is 45 seconds and we will need a pair of dumbbells to use them throughout the training. Remember that if you don’t have dumbbells you can use jugs of water, like when we did sports in confinement. This week’s routine was recorded on the premises of The Corporate Gym.
Exercise 1. Deadlift and back lunge
Lower to the ground with the dumbbell, trying not to bend the knees and once we have touched the ground, we raise the dumbbell to chest height and stride back. Remember not to support your knees in your stride. The exercise will be repeated 15 times, then rest 45 seconds and do two more laps.
Exercise 2. Squats with feet together
While we do normal squats with our feet at shoulder height, this time we will do them with our feet much closer together, dumbbells between the hands and at chest height and beginning to progressively lower and rise. Remember not to bend your back. The exercise will be repeated 15 times, then rest 45 seconds and do two more laps.
Exercise 3. Heel raises
With your feet shoulder-width apart, raise your heels as far as possible, trying not to lose your balance and keeping the dumbbell between your two hands at chest level. The exercise will be repeated 15 times, then rest 45 seconds and do two more laps.
Exercise 4. Lying hamstring curl
Lying on the floor and face down, we put the dumbbell between our two feet, and holding it as best we can, trying not to lose position, we raise and lower our legs. The exercise will be repeated 15 times, then rest 45 seconds and do two more laps.
Exercise 5. Dumbbell Bench Raises
If you don’t have a sports bench, a chair or low table is enough. This exercise begins with the dumbbell at chest level held by both hands, and we go up and down without moving in place. The exercise will be repeated 15 times, then rest 45 seconds and do two more laps.
In addition to the routines proposed each week at ABC Bienestar, the Pin Twins plan “on-line” workouts aimed at weight loss and muscle toning.