Pump your glutes and legs in 8 minutes a day. Intensive workout at home without equipment

Pump your glutes and legs in 8 minutes a day. Intensive workout at home without equipment

You’ll only need one atypical piece of equipment for exercise – a chair.

Fitness instructor

Sharing a lower-body workout.

Girls in training pay a lot of attention to the legs and buttocks, because you always want to look beautiful and aesthetic. If you do not go to a fitness club or only plan to do sports, we suggest you start with our lower body workout. You can use it as a daily activity or add it to your workout plan. Either way, with regular exercise, the effects will be visible. You will need eight minutes of free time and a fighting attitude to training. And from the inventory you will need only a chair.

Rest after every two exercises for 30 seconds.

Knäböj

Technique:

• Stand up straight, feet shoulder-width apart, do not bend your back. Interlock your hands in front of you in a lock;
• slowly squat down, trying to bend the legs at an angle of 90 degrees;
• return to the starting position.

Do the exercise for 30 seconds.

Squats with a jump to the side

Technique:

• Stand up straight, feet shoulder-width apart, hands interlocked in front of the chest in a lock;
• squat so that the legs were at an angle of 90 degrees;
• jump back to the starting position;
• from this position perform another jump, bringing the legs together. Then jump again, spreading the legs apart;
• and then do another squat.

Do this exercise for 30 seconds.

Gluteal bridge with a swing on both legs

Technique:

• Lie on your back, bend your legs at the knees and put your heels on a chair. Hands lie along the body;
• lift the pelvis up and make a swing of the bent leg to yourself;
• return to the starting position and repeat the same with the other leg.

Do the exercise for 30 seconds.

Steps to the sides in a half squat

Technique:

• Bend the legs and do a squat. Hands interlocked in front of you;
• take a small step to the left side, do not bend the legs;
• return to the starting position and immediately take a step to the right side.

Do the exercise for 30 seconds.

Lunges with hip thrust forward

Technique:

• Stand so that the right leg is in front, and the left leg is behind. Arms bent at the elbows;
• do a shallow lunge on the right leg;
• return to the starting position and bring the left leg out in front of you in a powerful movement;
• switch sides and do the same, but with a lunge on the left leg.

Perform for 30 seconds on each leg.

Dynamic lunges on the spot

Technique:

• Stand so that the right leg is in front and the left leg is behind. Arms bent and interlocked in front of you;
• do dynamic lunges on the spot on the right leg;
• return to the starting position and switch legs.

Do 30 seconds for each leg.

Static in a half squat

Technique:

• Put your feet shoulder-width apart, hands interlocked in front of you in a lock;
• sit in a half squat;
• fix in this position.

Do the exercise for 30 seconds.

Training is over. For detailed exercises, see the video.

The most important thing is the desire and motivation to find time for training and not to be lazy. Include these exercises in your workout plan, and you will definitely be able to tighten your buttocks quickly.