! [Hello to the entire community of #Hive and @fulldeportes 👋🏻 I hope you have a blessed weekend and are enjoying it to the fullest ❤️ Today I want to share with you a very effective and easy workout for legs and buttocks at home, the routine is very fun and the best thing is that it is without any material, just using our own body, of course to enhance the effect of the exercise we can add a band or weight, it is depending on what we have available, in this case only with a few exercises we can train our legs and buttocks perfectly.]

! [The workout consists of 3 squat exercises with variations which have different effects for each part of the leg and gluteus starting with 3 warm up exercises, the warm up routine is vital as it helps to prepare the whole body for the exercises to come, in this case it helps a lot with mobility.]

! [Heating.]

! [We begin the workout with this short mobility warm-up routine which starts with knee lifts, leg mobility and squats. 1 minute each exercise.]

✨Training ✨.

✅1 exercise: Double squat with jump.

! [An excellent exercise to increase the strength of the quadriceps and glutes, improve heart rate, helps to train the condonation and balance, to burn calories among many other good things for which it is ideal to add this wonderful exercise to the exercise routine. The correct way to perform this exercise is with the torso upright perform a squat and make two bounces with your knees to jump and descend gently to avoid injury, repeat until completing 12 repetitions for 4 sets.]

✅2 exercise: Stride with alternating squat.

! [This second combination of exercises also has many benefits as the combination of these is very positive for the quadriceps, glutes, burn calories, improve posture and activate the core, if these exercises should be inflatable in a routine legs and buttocks as they work in an incredible way the muscles. When performing the exercise we perform a squat and then two backward strides to return to the squat to complete the 10 repetitions for 4 sets.]

So ends this routine, short and easy but really very effective, excellent work the muscles of the buttocks and legs, helps us to increase buttocks and define legs. This time I did the exercises from the comfort of my house in the backyard because the day was perfect for outdoor exercise, what I liked most about this routine is that it does not need weight material or support to perform it. As always I say goodbye sending you many kisses and blessings. 🙏🏻❤️😘

Todas las fotos son tomadas con mi teléfono TecnoSpark7t, editadas en Capcut, Filmora, PicsArt y Canva.

All photos are taken with my TecnoSpark7t phone, edited in Capcut, Filmora, PicsArt and Canva.

Traducción: Deepl El Mejor Traductor Del Mundo