We often focus on the muscular development of certain areas of the body, probably guided by an aesthetic problem, but the truth is that It is just as important to work your arms, chest and shoulders, for example, as the groups that make up your core and lower body.. Working with the abdomen, buttocks, quadriceps or calves is essential, as it will improve our performance every day and we will avoid injuries and pain.
Therefore, we share a routine designed by Coafura Sergio, a graduate in Exercise Science and Physical Activity, which focuses on those muscles that are not a priority, but whose relevance to health is more than scientifically proven.
“Routine is useful for those who want it lose fat and lose weight, but also to increase muscle mass or simply to be fit. If we don’t work properly, we will atrophy our muscles and lose strength, which would hurt us, so I recommend perseverance “, explains the personal trainer.
7 basic exercises for abdomen, glutes and legs
- Side squat
- Board with knees to chest
- The glute bridge
- Board with legs on the sides
- Long squatting
- Plank advancing his arms
- Side elevation board
How to do the routine
- Warm up before you start training
- There are simpler and more advanced versions: adapt them to your physical condition
- 25 seconds per exercise
- 20 seconds of rest between exercises
- You can do between 1 and 3 laps depending on the circumstances
- 1-2 minutes rest between rounds
“The purpose of this routine is to train the abs, glutes and legs, because in most cases these parts are not strong enough. If we have a weak link in any of these muscle groups, it will affect us as a whole. For example, you can’t have strong abs without strong legs. These muscle groups are the epicenter and affect the rest “, concludes Sergio Peinado.