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The perfect board to harden buttocks and legs with the Pin Twins
Fitness
The personal trainers Esther and Gema Pineda propose this routine of four exercises to activate the metabolism and strengthen the lower body, especially buttocks and legs.
PM1:38The exercises for buttocks and legs are the ones that have the most success among their followers, as explained by personal trainers Esther and Gema Pineda, Gemelas Pin. That is why over the last few months they have designed several specific routines for the lower bodySometimes they have been focused on glute work, others have focused on leg work and others, as on this occasion, are aimed at strengthening and hardening both the buttocks and the legs.
This week’s leg and glute chart, which was recorded at The Corporate Gym facilities, is made up of four drill and four series. Each of the exercises, simple but intense, must be repeated twice and you can rest between sets for about 45 seconds. In addition, to reinforce the intensity and body work we will use a dumbbell of a minimum of three kilos. The objective of the routine, as Esther Pineda explains, is to define legs and buttocks. “If it is practiced daily, we will begin to notice the results in a short time,” he says.
Exercise 1: Big and Small Stride
We will start from the standing position and, holding the dumbbell with both hands in a vertical position, we will take a large forward stride with the right leg and then we will repeat the movement but with a smaller stride. We will do it 12 times with the right leg and 12 times with the left leg.
Exercise 2: Deadlift and Squat
We start from the standing position and hold the dumbbell with both hands but in a horizontal position. We lower with it to the ground practicing a deadlift exercise and from there we place ourselves in a squat position and again we go up to the deadlift. We repeat the exercise 12 times.
Exercise 3: Side Plank and Butterfly Raise
We place ourselves in a lateral plank position supporting the forearm and place the dumbbell at the hip. We do lateral plank lifts but when we go up we will place our legs in the shape of a butterfly to do the lift by opening and closing the legs slightly bent.
Exercise 4: Side steps and bounces
Standing, we take the dumbbell with both hands and take lateral steps, first to one side and then to the other, with a wide leg opening (squat) so that we bring the dumbbell as low as possible but without bending the body.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who reach 88.600 followers on Instagram, plan online workouts aimed at weight loss and muscle toning.