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The Pin Twins exercises to have firm glutes and legs
Fitness
The routine proposed by Esther and Gemma Pineda, Gemelas Pin, aims to define difficult areas: abdomen, buttocks and legs
PM2:06After their exercise routine to burn fat and the exercise routine for beginners, personal trainers Esther and Gemma Pineda, «Twins Pin», propose this week a routine that allows you to focus your effort on difficult areas by working with specific GAP exercises ( buttocks, abdomen and legs).
6 exercises in 12 minutes
The GAP exercise routine proposed by the Pin Twins this week includes 6 toning exercises (intermediate level) that must be performed in a row. Each exercise must be repeated 20 times, except the last one for which they provide an approximate execution time of the exercise of 30 seconds. Once we have completed the series of 6 exercises, they propose a break of one exercise and then invite to repeat the circuit a total of three times (always with a one minute rest after completing each series). The objective of the routine, according to Gemma Pineda, is to define the legs, the gluteus and the abdomen. “If it is practiced daily, we will notice the results in a short time,” he assures.
1. Sumo squats
In this type of squat, the position of the legs is different from the traditional one, since the feet must point towards the front open at an angle. Thus, as the pin twins explain, when practicing this squat it is important to separate the feet to a width greater than that of the shoulders. Number of repetitions: 20.
2. Static strides
In the static stride, glutes, quadriceps and hamstrings are worked while the body is lowered and the weight is mainly supported by the front leg. To do the exercise correctly, the Pin twins indicate that it is important that the knee flexion does not exceed the tip of the foot. Number of repetitions: 20.
3. Hip raise
Hip lift exercises work your glutes, abdominal muscles, and hamstrings. But for it to be really effective, the gluteus must be completely “activated” and not passive, as Esther Pineda explains. Number of repetitions: 20.
4. Sit-ups with leg curl
When practicing this exercise, your hips should be detached from the ground because if not, the effectiveness will be less. Also, the abdomen must be fully activated. Number of repetitions: 20.
5. Quadruped leg raises
To correctly practice this exercise in a quadriplegic position, keep your knees aligned with your hips and your shoulders aligned with your wrists. Number of repetitions: 20.
6. Abdominal plank
To finish the series of six exercises, the Pin twins propose this abdominal plank that is performed with the forearms supported. Feet wider than shoulder width should be avoided and elbows should be in line with shoulders. Completion time: 30 seconds.
Once the series of six exercises is finished, the personal trainers propose a one-minute break and repeat the circuit a total of three times.