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World Our fitness experts will show you 3 exercises for the perfect bum

12:15  22 january  2021
12:15  22 january  2021 Source:   gq-magazin.de

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Constructing a single perfect total body workout is a challenge when you consider all of These are the exercises that lend themselves to increased strength at a faster pace and That said, let’s start breaking down the workouts. Here is how to construct the perfect

These are the 9 Best Exercises for the back of your shoulder. If you want to learn how to build bigger rear delts this video will show you the best way.

Our fitness experts will show you the best buttocks exercises for a well-toned body

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New year , new fitness goals: With an balanced diet and the right fitness program that declares war on the excess kilos, we will take better care of our bodies in 2021. Together with the experts from Freeletics , we have put together the best nutritional tips (including recipes, of course) and effective work-out exercises for you in a multi-part series. In part 8 we will show you how to get your thighs and buttocks in shape with three short workouts.

Butt exercise # 1 from the fitness expert: Cossack Squat

This type of squat has it all: You put it in a wide straddle, your knees are fully stretched and your legs are more than shoulder width apart in any case. Now shift your weight to the right side and bend your right knee so low that the hip goes below the knee. Then back to the center. Now shift your weight to your left side and bend your left knee deeply.

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Our tip: make sure you have a stable trunk so as not to lose your balance. Here you can do something for your mobility and balance right away. ( You can read more about the perfect six-pack here )

Butt exercise # 2 from the fitness expert: Heel Raises

You probably remember the cat-and-cow exercises from school? Very good. You are now in the same starting position, i.e. in a quadruped stance, the wrists are in line with the shoulders and the knees are directly below the hips. Now raise your left knee to hip height, keeping the knee bent. Then lower the knee again to the level of the right thigh. Do the exercise on this side for 40 seconds before moving to the right side.

Butt exercise # 3 from the fitness expert: Pistol Squat

With the so-called Pistol Squat you start from a straight standing position, that is, shoulders, hips and heels are in one line, while your arms are hanging on your body. Now bend one knee until the hip is lower than the bent knee (that's pretty low!). The other leg goes straight forward without touching the ground. The arms also go straight forward. Then go back to a straight stance and bend the other leg. ( You can find the best mini workouts for back pain in the home office here )

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This simple exercise will strengthen your core muscles and lower your risk for lower back pain. If you do planks regularly, you ’ll develop a strong back and abs. According to research, jump rope for a minimum of five minutes a day can improve physical fitness .

How many repetitions?

We recommend doing each exercise for 40 seconds, then rest for 20 seconds. Then comes the next exercise, give everything again for 40 seconds, then take a 20 second break. If you can do three rounds with the three exercises, the work-out takes a little more than 10 minutes and not only ensures strong thighs, but also a nicely defined butt.

Fit into the New Year

Still haven't had enough? Then combine the work-out with part 1, 2, 3, 4, 5, 6, 7, 8 and / or 9 of our fitness challenge! In Part 1 we do Burpees, Jump Squats and Spiderman Push-ups for fat burning and muscle building, in Part 2 we have the best exercises for an strong biceps , in Part 3 we show you abdominal muscle exercises , which are more effective as crunches, in part 4 we reveal the best tips for an effective leg work-out , in part 5 we strengthen the back , in part 6 the focus is on the lateral abdominal muscles and in part 7 - this one - we work on the buttocks and thighs, in part 8 we strengthen the calves and in part 9 we improve the mobility of the shoulders .

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