In the world of physical training we can come across any number of routines capable of building and eliminating what we want, whether we want to lose weight or gain muscle mass.
These exercises are the order of the day for any type of population, but what It is true that if a workout talks about losing a belly and increasing buttocks, it is surely because it is designed for women who want to sculpt their bodies, enhance their curves and look great forever.
With this routine you will be able to tone the core of your abdomen or core and, of course, lift some toned and beautiful buttocks without bursting your illusions at the point of squats; You can do it from the comfort of your living room, in the garden or directly in the gym, since all you need is a set of weights and the decision to shape your figure.
Contents
Exercises to lose belly and increase buttocks
Do not focus on a single area or muscle group, check this list, add it to your routine and observe the changes in your body.
Dumbbell Side Dips
To start your routine you can do a couple of repetitions of that exercise. Stand with your feet apart, be sure to maintain adequate shoulder width apart.
Hold a dumbbell in each hand and lower the weight to your right side, as you do so inhale and go as low as you can. To rise, hold your abdomen muscles tense and exhale as you return to your starting position.
Repeat everything with your left side and do not forget to always look ahead to protect your neck.
Bridges
With this exercise, in addition to working your glutes, you will be generating benefits for your lower back. To do this, lie on your back, keep both feet on the ground and, unless you have a band between your thighs, spread one foot from the other according to the width of your shoulders.
Generate pressure in your buttocks and abdomen keeping the muscle tight and raise your hips to form an imaginary straight line, fly to the starting position and repeat everything. When you feel ready add weight to it by placing a disc weight on your hips.
Dead weight
Start with a straight position. Take a couple of weights per hand or use one of greater weight in both, your feet should be kept slightly closer than the distance that would be the width of your shoulders, with the legs straight, but not blocked.
Bend from the waist towards the ground as deep as you can, this keeping your back in a neutral point. Exhale and return to your starting position. Repeat everything again.
Step
There are several ways to perform this exercise, but the simplest is to step up with one leg and then alternate limbs. To descend from the step, step or bench, push your body back in the same way as you climbed. Be aware of your posture and avoid incorrect bounce.
Try to increase the intensity of the exercise, you just have to change the initial movements a little and perform the jump with both feet.
Heel touches
With this part of the routine you can ensure a complete training in both levels. To do this, lie on the floor, with your knees bent and apart.
Arrange both arms on the sides of your chest with the palms of your hands facing downward. Take your shoulders off the ground by raising them a little and bring one hand to the heel, as appropriate, right or left, return nimbly to your starting position and repeat the movement on the opposite side.
Single leg deadlift
For this last exercise, include a weight or dumbbell and keep your hips square. Put all the weight of your body on one leg, bend at the level of your waist and let both arms extend towards the ground.
Get up again and return to the starting position. Make sure you always have the dumbbell next to your body. Do several repetitions counting the same number per leg.
