Firming the buttocks and streamlining the legs staying at home is not as immediate as going out for a run.
** 10 exercises to keep fit in 15 minutes a day **
** 6 exercises to do for a perfect butt in less than a month **
But with it stairs workout it can become very easy (and to do this you only need one step, which can also be that of the condominium stairs).
To suggest the training is Elena Mauri, trainer ofAspria Harbor Club.
Objective: tone legs and buttocks at home.
Equipment needed: stairs are sufficient, or any rise that can be used as a step.
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The exercises to firm the buttocks at home
Among the exercises that can be experienced directly at home with the help of the stairs, there is first of all the step, the evergreen of the steps, which involves alternating between right and left foot. Step up with one foot, step down with the other. And viceversa.
Even the lunges are recommended:
“Stand about half a meter away from the ladder and place one foot on the lowest step.
So proceed with a front lunge, and be extremely careful, in returning to the initial position, to keep your back and pelvis straight, putting strength on the buttocks », advises Elena Mauri.
For those who want to test, in addition to their body, even coordination, it is possible try the cross steps.
«This activity consists of climbing stairs crossing one foot in front of the other. If the exercise seems too simple to you, you can go up two steps at a time, or, for the more daring, try with three ».
For the most trained, there is also the possibility of tackle the stairs with feet together, hopping.
«This exercise is a cure-all for glutes and quadriceps, but remember to spring the jump, with your legs slightly bent and helping you with your arms to maintain balance.
Finally, the race: or rather, increase the pace of ascent and descent almost as if you were to run, but only if and when you feel ready to do so ».
What are the results?
«The main benefit of this aerobic activity is undoubtedly the toning: legs and buttocks they are the most interested, but the benefits do not end there.
In fact, climbing stairs is an incredibly useful exercise even at cardio-respiratory level, and allows you to increase your strength and endurance.
Furthermore the stairs workout helps you lose weight, burning calories, a eliminate cellulite and improve cardiovascular health ».
How many times to train?
«My advice is to practice the stairs workout at least 3 times a week, In order to visibly firm legs and buttocks e reduce fat mass»- Elena declares.
** How much sport do you have to do to see the results in the mirror? **
Photo by Liel Ann & Bruno Nascimento on Unsplash
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