Today we will present you three key exercises with which you will get tight and lifted buttocks and strong legs in just one month.
Summer and the summer holidays are approaching and everyone is becoming more and more concerned about going to the beach with several kilos plus.
Things look very hopeless for those who have too many obligations during the day, so they simply cannot find time to visit the gym.
The good news for them is that there are a few basic exercises and if correctly perform them they will help you to get the rump that you always wanted.
All you need are two dumbbells and desire strong enough not to quit after the first day of training.
This workouts scheme is developed by the fitness coach Angela Lee, who points out that you should do these exercises minimum 30 days in order to achieve the desired results.
The number in every field shows how many times you have to repeat a given exercise for each day.
The exercises are done at intervals of 2-3 minutes. After the set, you should make a pause for 1 minute. The exercises should never last more than 11 minutes in a day.
And do not ignore the rest days because these days are very important. In this way, your muscles have time to rebuild their strength.
1. The basic exercise
This exercise involves ordinary squats. Place your feet in shoulder-width, keep your back straight and bend your legs at the knees, but make sure your knees are not further than your feet. Hold the hands facing towards you.
2. The exercise with dumb-bells
For this exercise you should stand straight so that your legs will be spread a little more than the shoulder-width. Holding a dumb-bell in the both hands, do the same squats as in the exercise number one, but you should hold your back and arms straight. For you safety, begin with small weights and then gradually increase them (maximum 3 to 4 kilos).
3. The complex exercise
Stand up straight so that your legs will be spread a little more than shoulder-width apart. Standing in that position, put your hands behind the head, and start doing squats with your back straight. During this exercise, you should not push your neck with your hands, and you should not lean your head forward.
As we mentioned above, in order to achieve positive results, you must be persistent and do these three exercises for 30 days. Believe us, after these 30 days, you will like the training you will continue to exercise for even longer period.