How to tighten buttocks and legs in a short time with the Pin Twins rubber band exercises

How to tighten buttocks and legs in a short time with the Pin Twins rubber band exercises

Training and exercise charts

Coaches Esther and Gema Pineda, Pin Twins, propose a routine of four exercises with an elastic band to tighten buttocks and legs in record time

PM3:13

Hard glutes and firm legs. These are the two most sought-after expressions among his followers, according to personal trainers Esther and Gema Pineda, known as the Pin Twins. That is why this week we are challenged at ABC Bienestar to follow this exercise routine with elastic band to strengthen the lower body.

Legs and buttocks

Drill

4

Reps

15 (each exercise)

Rest

10 ”

TV Shows

4

Material

Elastic band

This specific table, which was recorded at The Corporate Gym facilities, is made up of four exercises and four sets, with a 45-second break between sets. Each exercise must be repeated 15 times, with a 10-second rest between each exercise and 45 seconds between sets. In addition, to reinforce the intensity we will use a resistance band. Don’t settle for the one that is comfortable for you. Try different hardnesses until you can adapt the effort to your possibilities ”, advise the Pin Twins.

1. Side steps

We start from the standing position and place the resistance band mid-thigh. We slightly bend our legs and take side steps (side step to one side, turn to the center and side step to the other side) keeping the hips down. We do 15 repetitions.

2. Leg raise

Standing, with the resistance band on the thighs, we delay one of the legs and raise it as much as we can, lightly supporting the tip of the foot before lifting. We change sides to do the raises with the other leg. We do 15 repetitions with each leg.

3. Squat with band

We stand up, with the resistance band on the thighs, and do the squat position. Remember to keep your back straight, your hips back, your knees apart, and your gaze straight ahead. We do 15 repetitions.

4. Gluteal bridge with opening

Lying on the floor we place the resistance band on the thigh and raise the buttocks. From the gluteal bridge position we open our legs holding the opening for a few seconds. We do 15 repetitions of the exercise. Once the four exercises are completed, we will rest another 10 seconds and begin a new series until completing a total of four.

In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who reach 100.000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning.