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The Best Exercises to Tone Legs and Buttocks

October is the month in which we return with charged batteries to resume our healthy lifestyle habits after overcoming the return to the routine of September. Ice creams, dinners away from home and the occasional extra beer are to blame because now with the onset of autumn, we want to recover or improve our figure. Many of us joined the gym on September 1 full of good goals, we want to join in these good goals and we give you a list of perfect toning exercises to reaffirm legs and buttocks.

How to tone legs and buttocks:

1. Squats with dumbbells: Squats are the quintessential exercise to define legs and glutes. The muscles you use when squatting are the same muscles you use for jumping, running, and sprinting, so you will have more endurance, and squats burn a lot of calories and stimulate the cardiovascular system. The weight of the dumbbell should be decided by you gradually, as you see that your body is gaining strength and muscle mass. Do sets of 15 squats, 3 or 4 times. Use a dumbbell weight appropriate to your muscular endurance. 2. Burpees: it is a word widely used in crossfit. With these exercises, the entire body is worked, both the largest major muscle groups, such as the pectorals, the back or the lower extremities. With them we work the cardiovascular part, strength and muscular endurance, all at the same time. It is an exercise in which the following sequence of movements is basically performed: standing-squat-plank-flexion-squat-standing-jump with clap. 3. Dumbbell strides: the weighted stride will help us tone the legs and buttocks since they must support the weight of our own body, it is also an intense movement. This exercise involves large muscle groups such as the quadriceps and hamstrings, the front and back of the leg respectively, as well as the gluteus maximus, it is an exercise that requires a cardiorespiratory effort, therefore, it is ideal to get in shape. 4. Jump rope: the equipment you need is very basic, nothing more than a simple rope. Thanks to this aerobic exercise, all the muscles of the body are worked and in addition, you will burn calories, strengthen the bone structure, develop reflexes and balance. Start jumping now! 5. Isometric Heel Raises: This exercise works the legs on the back and bottom, an area that we often neglect but deserves our attention. Standing with our legs shoulder-width apart, we lift our heels off the ground to stand on our toes for 20 to 30 seconds. It is important that the back is straight and that the body is raised by plantar flexion or lifting of the heels. 6. Gluteal kick: the gluteal kick is a very simple movement that we can do without any problem from home. It is a common exercise that is usually recommended to strengthen the buttocks. With this exercise we try to isolate the gluteal muscles, both the gluteus maximus and the gluteus minimus. 7. “El perrito”: the ideal exercise for the gluteus medius. The gluteus medius is the muscle that allows us to perform the abduction movement, that is, it is the one that makes us raise our leg laterally. The most beneficial exercise for this muscle is lateral abduction, which is what we all know as "the little dog". You will notice that you are doing the exercise well because you will feel pain on the side of your butt. Whenever you can, consult a professional, who will adapt the exercises according to each need and will advise us which are the ideal ones for our objectives.

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