Weight training exercises: how to quickly tone your glutes and abductors

Weight training exercises: how to quickly tone your glutes and abductors

With the Twins Pin

Gema and Esther Pineda, better known as the Pin Twins, have created a fitness routine with five exercises to keep forgotten areas in shape

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The Pin Twins bring a different routine this week: working the glutes and the abductor but this time, and unlike most of their workouts, it is with weights, so the difficulty is greater. Gema and Esther Pineda, personal trainers, have created a training so that the abductors also stay fit and flexible, since they consider that they are “the great forgotten ones”. For this reason, and with weights surrounding both ankles, they have ventured into creating a five exercise routine where the ballasts are the main protagonists, although it can also be done without them and the difficulty will be less.

The weight of your ballasts? Kilo and a half, and they are with them the 30 minutes that the training lasts, which consists of three series of 15 repetitions, resting 15 seconds after each series. The Pin Twins have developed into this very enjoyable and medium-difficulty fitness routine, with easy exercises that you can do anywhere: from your home, the gym to a park or on the sand of a beach. The Pin Twins’ glutes and abductors routine was created at the Reto 48 Moraleja facilities.

And now you can also train with the Pin Twins live and direct. This time you can be with them at an event held in the capital. Gema and Esther Pineda will be next March 28 in La Ciudad de la Raqueta, Madrid, imparting a masterclass at 11:00 am. The event is 100% charitable, with all the money raised going to the Spanish Association against Cancer. To buy tickets click here.

Gluteal routine with weights

Time

30 minutes

Drill

5

Exercise time

3 series of 15 replays

With material

Lastres

Exercise 1: quadruped leg extended

Supported on the ground with both hands and one of the knees, we raise the leg as much as possible, which will also have a weight on the ankle, raising and lowering until the leg is parallel to the rest of the body and never leaning on the ground .

Exercise 2: 90º opening

With the back resting on the ground and the arms parallel to the body, we will open the legs with the weights also placed on the ankles. «Remember that the legs have to make an angle of 90º175, say the Pin Twins.

Exercise 3: “puppy” quadruped

As in exercise 1, in this exercise the posture is the same but this time the legs are opened diagonally and not backwards. “This time the knee does return to the initial position before moving them again,” the experts explain.

Exercise 4: isometric squat with openings

You know the normal squat, the weighted squat … But have you heard of the isometric squat? This is done like any other, with the legs semi-bent and the back thrown forward, but instead of lowering your body so that the buttocks are thrown back, you have to move the legs to the side, so that the foot touches the floor and the knee remains semi-flexed. “Remember to keep your hands on your hips,” advise Gema and Esther Pineda.

Exercise 5: quadruped in circles

This pose sounds familiar to you, right? Go back to the ground, and this time your leg, which will also have the weights at the ankles, will draw circles in the air.