Swing the buttocks and legs in 8 minutes a day. Intensive training at home without equipment

You will only need one outlier for sports equipment – a chair.

Girls in training pay a lot of attention to the legs and buttocks, because they always want to look beautiful and aesthetic. If you don’t go to a gym or just plan to work out, we suggest starting with our lower body workout. It can be used as a daily activity or to supplement your training plan. In any case, with regular exercise, the effect will be visible. You will need eight minutes of free time and fighting spirit to practice. And from inventory, you only need one chair.

We rest after every two exercises for 30 seconds.

Squats

Technical:

  • We stand with our feet shoulder-width apart, without bending our backs.
  • We joined our hands before us in the castle;
    slowly bend over, trying to bend your legs at an angle of 90 degrees;
  • We return to the starting position.

We do the exercise for 30 seconds.

Squats with side jumps

Technical:

  • we stand, feet shoulder-width apart, hands clasped in front of the castle chest;
  • squat down so that the legs form a 90 degree angle;
  • return to starting position;
  • from this position we perform another jump, connecting the legs. Then we jump again, opening our legs to the sides;
  • do the squat again.

We do the exercise for 30 seconds.

Glute bridge with swing in both legs

Technical:

  • Lie on your back, bend your knees and place your heels on a chair. The hands rest alongside the body;
  • raise the pelvis and swing with one leg bent towards you;
  • We return to the starting position and repeat the same with the other leg.

We do the exercise for 30 seconds.

Chair supported glute bridge

Technical:

  • lie on your back, legs bent at the knees, heels rest on a chair. Hands along the body;
  • with a powerful movement, push the pelvis upwards. At the top we squeeze the buttocks and stay in this position for a few seconds;
  • We return to the starting position.

We do the exercise for 30 seconds.

Squats with right leg swing to the side

Technical:

  • stand up straight with your feet shoulder-width apart. The hands are joined behind the head;
  • do a shallow squat;
  • immediately return to the starting position and swing to the side with an outstretched leg;
  • Squat down again and swing with the other leg.

We perform the exercise for 30 seconds.

Semi-squat side steps

Technical:

  • bend your legs and do a squat. The hands meet in front of them in a castle;
  • we take a small step to the left, we do not bend our legs;
  • We return to the starting position and immediately take a step to the right.

We do the exercise for 30 seconds.

Lunges with the hips forward

Technical:

  • We stand so that the right leg is in front, and the left leg is behind. The arms are bent at the elbows;
  • do a shallow lunge with your right leg;
  • we return to the initial position and with a powerful movement we take out the left leg, which is in front of us;
  • switch sides and do the same, but with a left leg lunge.

We perform 30 seconds on each leg.

Dynamic slots in place

Technical:

  • We stand so that the right leg is in front, and the left leg is behind. Hands are clasped and clasped before you in the castle;
  • instead, do dynamic lunges on the right leg;
  • We return to the starting position and change legs.

We do 30 seconds on each leg.

Static half squat

Technical:

  • we spread our feet shoulder-width apart, hands are joined in front of us in the lock;
  • we sit in a semi-squat;
  • fix in this position.

We do the exercise for 30 seconds.

The training is over. See the video for detailed exercises.

The most important thing is the desire and motivation to find time to train and not be lazy. Include these exercises in your workout plan and you can definitely tighten your glutes fast.

Leave a Comment

Your email address will not be published.