It is not always easy to be physically active at home. Our sports coach Julie Ferrez reveals three quick and easy exercises to perform to work your biceps, triceps and pectorals.
We know that sports halls will remain closed until January 20. However, there is no question of stopping all physical activity! And for good reason: the two confinements favored a sedentary lifestyle, it is therefore essential to move again to take care of your health.
The easiest alternative when it comes to saving time and money? Sport at home. And let those who don’t have a lot of free time rest assured: you don’t have to put in long hours every week to get results. The secret ? Regularity, but also very specific exercises.
While polyarticular work is essential to exercise all of your muscles in a balanced way, it is also possible to emphasize certain areas. Among the parts of the body that some want to refine and sculpt, we find the buttocks. Squats, lunges, pelvic raises … There are many movements that allow you to focus on this area. Our sports coach Julie Ferrez reveals 3 exercises to achieve this simply and efficiently. These exercises have a significant advantage: they do not require equipment and can easily be done at home. So many good reasons to get started!
3 simple and effective exercises to refine your glutes
- Exercice 1
Position yourself upright with your feet together. Step back one leg, lift the heel and bend both legs so that you descend into a 90 ° lunge. You can put your hands on the waist or position your arms in front of you for balance. Lean forward and lift the back leg off, keeping the supporting leg flexed. Then come back into a lunge while inhaling. The exhalation is done when you lift the back leg. Perform this exercise 10 to 20 times.
- Exercice 2
This exercise is borrowed from Olympic taekwondo champions, who use it to work on their footwork. To do this, stay upright, spread one leg then the other, before tightening your legs one after the other. The goal is to repeat these movements while moving forward and backward. All of this as quickly as possible and without ever putting your heels on the ground.
- Exercice 3
Still standing, feet tight, stomach tucked in and hands on waist. Cross one leg from behind and then bend both of your legs as if you were doing a curtsy. Step up and lift your back leg while spreading your arms for balance. Do the same with the other leg and do 10-20 repetitions of this exercise on each side.
You can repeat this special glutes circuit several times depending on your level. Ideal for getting results, according to Julie Ferrez? Take the time to do these exercises three times a week, but also eat healthy.