Series of exercises to have a firm buttocks and legs!

In a previous post I showed you some exercises you can do to have a firm tummy. Hope you are practicing them and for those who didn’t see that post, just go a bit back and you’ll find it. If you are following or looking forward to start a low-calorie diet and a balanced eating pattern, exercising is a must to see perfect results! Here are some great exercises for a beautiful buttocks and envious legs!

Do 3 series of 20 repetitions for each of the 4 exercises. In 4 weeks you will start noticing an amazing difference in your body!

1. Standing, legs are parallel and apart, one ahead of the other and holding a pair of dumbbells of 2 to 3 kg. With the back foot positioned on bended tip, bend both legs until touching the knee on the ground.  When you finish this series, repeat with the other leg.

Good for: posterior part of the legs and buttock

2. With knee and elbows on the floor and weights in your legs of 2 to 5 kg. Raise the bent leg, 90 °, with the foot toward the ceiling, and go back down. When you finish this series, repeat with the other leg

Good for: Buttock

3. Lying on the side with weight on your feet of 2-4 kg. Keep the leg that is on the floor half bent and lift the other leg the maximum you can. Then bend the knee of the lifted leg and bring it in the direction of the arm resting on the floor

Good for: Hips

4. Standing, legsare parallel and apart, holding a pair of dumbbells of 2 to 3 kg. squat down until the dumbbells touch the floor.

Good for: Legs and buttock


http://mdemulher.abril.com.br/dieta/reportagem/atividade-fisica/exercicios-bumbum-pernas-durinhos-623476.shtml

Samia Khoury Dietitian