To increase the muscle mass of legs and buttocks, getting them toned and defined, you can use the elastic because it is a lightweight, very efficient equipment, easy to carry and convenient to keep.
This workout equipment, which can be used at home or at the gym, enables you to perform exercises that help you turn the thighs and buttocks by increasing the strength and fighting the flaccidity, fat and cellulite of that region.
The workout with elastic in addition to helping to leave the hard feathers, also helps to have a butt in form and with the arms and belly firm, because the force that is exerted to pull the elastic one requires that it exercises the whole body at the same time .
How to increase muscle mass in the thighs and buttocks
To have this increase you need:
- Do elastic exercises for the thigh and calf at least 3 times a week for about 30 minutes;
- Maintain a high protein diet, eating meat, fish, egg, milk, cheese and yogurt daily. Get to know other foods in: Foods rich in protein.
In addition, you can do exercises in the gym and have an increase of thighs and buttocks, you can use specific machines for lower limbs, such as extensor, flexor or leg press, for example.
Exercise for the thighs
The bottom with elastic helps to work the front of the thigh. In this way, it is due to:
- Keep your feet apart by placing one leg behind and the other forward, supporting the back only on the tip of the foot;
- Attach one end of the elastic to the foot behind and the other part of the elastic should be over the shoulder of the opposite leg;
- Bend the knee from the back toward the floor, with the thigh of the front leg parallel to the floor, and the knee aligned with the heel;
- Raise the knee and trunk, pushing the tip of the foot from the back leg against the ground.
If you start the exercise with your right leg in front and the left leg behind, after completing the repetitions, you should change your leg and do the same.
Exercise for the inside of the leg
To work the inner thighs, an exercise can be done by tying one part of the elastic in one bar or pole and the other part of the elastic should be attached to the foot of the side of the bar. To do this exercise, simply cross the elastic leg in front of the support leg.
During the run it is important to always keep the elastic stretched and the back straight. In addition, the foot that has the elastic should never touch the floor, and for that it is important, to contract the abdomen.
Exercise for the calf
The calf, also known as a twin, is a leg area that when set, makes the leg more beautiful as it becomes more toned and defined. In this way, it is due to:
- Lay your back on the floor, lift your legs up, extending them fully;
- Put the elastic over your feet, pulling it with your hands;
- Pointing the tips from the feet to the head ;
- Point your toes to the ceiling.
In addition to these exercises, usually all kinds of squats, contribute to make the leg thick and firm, and help to define the butt. Learn how to do it in: 6 squat exercises for glutes.
Get to know other exercises to put a thick leg in: Exercises to thicken the legs.
