With the leaps you conquer legs And buttocks of steel. To achieve this, just repeat this 2-3 times a week mini-program with four exercises aimed at toning the lower body.
Here is the workout proposed by Federica Torti, TV presenter and fitness enthusiast, together with personal trainer Francesco Munna. Before training, warm up with 5′ of brisk walking on the spot and never forget to stretch at the end.
1. Lateral swings
Stand tall, straighten your back and keep your feet parallel, shoulder-width apart. The abdomen is slightly contracted. Now, exhaling, lift the left leg out to the side, straight, without locking the knee. Don’t lean sideways with your torso and keep your pelvis in front, while the support leg, the right, is slightly bent. If you want, support yourself with your right hand on a support (like the back of a chair). The foot is hammer-shaped: to intensify the work, turn the toe downwards. For stability look at a fixed point in front of you.
Return your foot to the floor and perform 8-10 reps on each side, for 3 sets. This way you better tone the leg and side B muscles. Furthermore, maintaining balance increases the work of the abdominal belt.
2. Plank jumps
In quadrupedia, arms extended in line with the shoulders, extend the legs pointing the feet and keeping them close together. To stabilize the position, push your heels out and contract your abdomen to align your neck, torso, and pelvis. Don’t point your butt up and don’t let your belly drop down. Now lift the left leg, diagonally, without rotating the hips to facilitate the movement. Then return your foot to the ground in a plank and repeat with the other leg.
Repeat 5-7 times on each side, for 3 series, with a 30” break resting your knees on the ground and relaxing your torso forward. With this exercise you train postural muscles, arms and shoulders. And you intensify the work on your legs and buttocks.
3. Rear kicks in quadrupedia
In quadruped mode, contract your abs and align your back. Contracting the buttock, he lifts the left leg, bent at 90°, in line with the hip. Then, with the foot hammered, make small movements (10-12) as if you were going to push the heel against the ceiling. Do not go beyond the line of the buttock with the knee so as not to stress the lumbar area. Always keep the pelvis in axis and do not rotate it towards the supporting leg, an error that reduces the work on the buttock. On the last repetition, hold the position for 5 seconds.
Then bring the knee back to the ground and execute with the right. All for 3 series. Quadrupedia kicks are perfect for toning and shaping the buttock and back of the thigh.
4. Frontal swings to one side
Lie on your right side with your leg slightly bent on the ground and your head resting on your hand. The left leg is also stretched. Contract the abdomen to align the back and keep the shoulders open and front. Your right hand, on the ground in front of your torso, helps you keep your balance. Now lift and bring your left leg forward with your toes towards the ground, then return to the starting position without placing your foot down and repeat. Fix a point in front of you and don’t move your back: head, shoulders and pelvis must remain in line.
Repeat 10-12 times, then switch sides. All for 3 series. This exercise engages the glutes, lateral bands of the leg, and oblique abs.
(Palestra InnFit Segrate, Ph Sartoria Fotografica, Look Arena, Brooks Running Shoes)