Leg and bum workout plan

Leg and bum 

A good exercise routine to exercise legs and buttocks will help you tone and lose fat in these areas. Having firm legs and buttocks is the goal of many women (men) who sign up for the gym.

They are areas where fat is usually accumulated more and it costs more to lose it permanently. However, with willpower and performing workouts that combine cardio with toning, you will get some legs and buttocks without fat.

Here are a few recommendations for machines and exercises so you know how to do it once you enter the gym.

Exercises for buttocks and legs

There are many ways to perform glute and leg exercises in the gym.

Take advantage of the machines that are in the fitness room to increase the muscle mass of these areas and thus be able to tone them.

In this type of workouts, you will be working on the lower body of your body, paying special attention to the legs and buttocks.

To start with this routine it is best to practice a little cardio before starting with the more specific exercises.

You can choose between the treadmills, indoor bike or even the elliptical to move for at least ten minutes.

This way you will be burning calories and fat from your body and you will get it ready to continue working on your muscle areas.

snap fitness leg routine

Leg and bum

Exercises to strengthen the legs: machines to achieve it

Once you have done some cardio and notice your body ready to continue with the training, we will focus on strengthening the legs and later the buttocks.

The legs can work with many types of exercises, then we will explain some of the most used depending on the type of muscle we want to strengthen.

* Adductors: they are located on the backs of the thigh and are working with the machine specialized in adductors.

Sitting and with your legs open and placed behind the cushions of the machine, the exercise we will do is to open and close the legs.

Your back should be straight and the weight should always be moved with the legs.

* Abductors: these are the muscles that separate the legs laterally and are strengthened with an exercise almost identical to that of the adductors.

Sitting and with your legs open you will have to place each one in front of the pads of the machine and make force in the opposite direction to that of the adductors.

The weight will continue to move only with the legs and your the back should be kept straight.

* Quadriceps and gluteus maximus: with the incline press the machine we will start working both legs and buttocks.

The exercise is quite simple and consists of sitting with your knees bent over the seat and pushing with your legs the press that will be placed under your feet.

The weight you wear is important here, so if you are a beginner it is best that you start with little weight and increase it over time.

Leg and bum

Tone Buttocks: How to do it

To finish with the routine of leg and buttock exercises, we will turn to those specialized in the muscles of the buttocks.

Either because you want to get more muscle mass or because you want to define it, we explain some exercises so you can do it in the simplest way possible:

*Buttock squats: it is one of the most basic exercises to get firm buttocks.

You can do it both at home and in the gym and you can add weights or do it without weight depending on your level and your goal.

Start with a standing posture and with your legs slightly apart, so that they are at the height of your shoulders.

Lean forward slightly with your back straight and lower your ass as low as possible without losing your posture.

Do repetitions of this exercise in several series, for example ten repetitions in series of three.