The glutes are the largest and strongest muscles in the body, but the thighs also play their part. If the core is working properly, it becomes virtually impossible to move. It goes without saying that focusing on these important muscle groups should be a top priority.
Not surprisingly, many specific exercises perform a double or triple task, stimulating multiple areas at a time.
How to get the most out of these movements
Exercise is like comedy: timing is everything. Or at least that’s what research suggests on how to maximize the effectiveness of workouts. Yes, because the muscles need time to recover and repair themselves after great efforts. Workouts are basically controlled damage. By breaking muscle fibers through lifting and movement, the muscles are forced to create new, stronger and more numerous ones.
But what is the correct period of time to devote to rest? A group of researchers from the United States and the Netherlands attempted to find out by studying 21 young men with experience in resistance training. First, the researchers asked all participants to perform one repetition at maximum bench press load and back squat, and one rep at 50% maximum bench press load, after which they would verify muscle thickness using a ‘ ultrasound. Over the course of 8 weeks, they all followed the same workout, but with one variable changed: one group could rest for short 1-minute intervals, while the other could rest for longer, 3-minute intervals. “Maximum strength was significantly greater for the group that rested for 3 minutes in the repetitions at maximum load on both squats and bench presses compared to those who rested for 1 minute,” the researchers write. The difference in muscle thickness was also stark. Those who rested for longer intervals had greater thicknesses, suggesting that “longer rest periods favor greater gains in muscle strength and hypertrophy,” the researchers concluded.
Then you have to consider the volume, i.e. how much total weight you lift in a week. Is it better to split the weight into multiple workouts or is it okay to do it in one day? According to a review, which looked at 25 studies on the subject, if you don’t take volume into account, more frequent workouts have a slight advantage. However, “when equating volume, there is solid evidence to support the frequency of resistance training having no significant impact on muscle hypertrophy,” the American and Australian researchers wrote in the Journal of Sports Sciences . “So, for a given training volume, you can choose a weekly frequency for muscle groups according to your preferences.”
Regardless, you’ll need a lot of protein to build new muscle, and that’s where our protein powders and protein snacks come into play.
GAG: 9 exercises to train abs, legs and buttocks
Always do a 10-minute warm-up before moving on to abs, thighs, and glutes workouts. Choose between 4 and 6 exercises for each workout, changing them over the weeks. Do 3 or 4 sets lasting 30 seconds to 1 minute, quickly switching between exercises and resting 1 to 3 minutes between sets.
You can also do an interval workout, doing all the exercises for 20 seconds, with 10 seconds of rest between each exercise.
1) Plank with rotation
Start in the low plank position, forearms on the ground, parallel to the shoulder blades, in a position where they touch each other. He rotates his body to the right, letting his feet also go to the right, until the fingers of his right hand are pointing towards the ceiling. Reverse and repeat left. He continues at a controlled pace.
2) Leg lifts
Lie on the ground, legs together and extended, feet in a neutral position and fingers slightly pointing upwards, with the palms of the hands well placed on the ground. Keeping your knees soft, with your lower back close to the floor, lift your legs until the soles of your feet are pointing towards the ceiling, then lower your legs until your heels touch the floor again and immediately lift them back up.
3) Mountain climber
Start in a high plank position, hands in line with your shoulders, forming a straight line between your heels, shoulder blades, and head. He brings his right knee to his chin, then switches legs so that only one foot is on the ground at a time. He continues quickly. If it is too tiring, slow down, placing your foot firmly on the ground before alternating with the other and repeating.
4) I take a squat
From an upright position, with your feet slightly wider than your shoulders, keep your chest high and your shoulder blades pointing back and down. Lower your buttocks by pushing them back, until your hips are lower than your knees, and in the meantime bring your hands close to your face. Then, return to the starting position and repeat.
5) Around-the-World lunge (lunges “around the world”)
To start, spread your legs with your feet shoulder-width apart. He steps forward with his left foot in a lunge, then returns to the starting position. Bring your left foot to the side for a side lunge, then return to the starting position again. Step back with your left foot for a back lunge and return to the starting position. Finally, bring your left foot behind your right leg for a bow squat and return to the starting position again. Repeat with the right foot. Then you start from the beginning.
6) Squat jump
To start, spread your legs with your feet shoulder-width apart. Drop into a lunge, then swing your arms up and jump, landing softly and immediately descending into a squat. Repeat.
7) Reverse hyperextensions
Start in the prone position, with arms and legs outstretched and face down. Tense your abs, lift your arms and legs by stretching them, keep your eyes on the floor. Release and start over on the other side. Continue at a controlled pace.
8) Glute bridge
It starts from lying down, knees bent, feet on the ground, hands aligned with the shoulders and fingers pointing towards the heels. Using your heels, lift your hips upward until you create a straight line between your shoulders, pelvis and knees. Then return to the starting position. He continues at a controlled pace.
9) Standing hip abductions
Standing, legs apart with feet beyond hip width, knees soft, elbows at shoulder height and fingers overlapping and close to the breastbone, shoulder blades pointing back and down. Start by shifting your weight onto your left leg, then slowly lift your right leg to the side until you reach the widest possible opening without losing your balance. He returns to the starting position to complete the repetition. Do three sets of 15. Switch sides only after repetitions are complete. If necessary, just lean against the wall or a tool to keep your balance.
Other tips to train your glutes, abs and legs effectively
- Squat for strong legs and firm buttocks
- The 13 best leg exercises for your leg day
- How to have sculpted abs
- Firming the buttocks: how to get a more toned B-side than ever