A very important muscle area by the size of the muscles that comprise it, as for its role in the sport, and of course not forget the aesthetic long in that acquired great importance to offer a slender and admired, figure to be on a stage, on the beach or anywhere where someone moves with a shapely tail. Let’s importantly at the moment of work this entire sector, which not only boils down to stimulate the buttocks but on the contrary, here influences all the hip and thighs, both in his quadriceps femoral biceps, adduction and abduction. Our exercise explained in this occasion will the elevation of leg back, foot and ankle with weight, to offer greater resistance considering the potential of this area and therefore the force that it owns, all these movements, they allow you to tone, form and maintain firm buttocks. Could be the name of several exercises and a brief explanation in its execution but as coach I prefer an exercise well executed, that 3 or 4 made incorrectly which will not stimulate the fibres to achieve an optimum result. Placed in front of the wall to get a foothold, if possible standing on a platform of 15 to 20 cm. high, so we will achieve foot does not touch the ground at the moment pass and achieve greater fluidity of movement, we must position ourselves with outstretched arms, this will allow us a greater range of travel.

We increase the foot coming with the knee as high and as closely as possible the chest, here we are looking for a larger stretch of the buttock and from there start the journey in the opposite direction, i.e. the extension of the leg up and back, we must observe not bow the lumbar in order to reach higher up, because this only succeeded in a contraction lumbar what will draw the lens itself and we end up with the waist sore and tired until we get to feel the job from the queue. Upon reaching its highest point there keep leg by the account five and slowly return with the knee in front to start a new repetition. Points to consider to do so in an effective and correct manner: an upright position with the head facing forward. perform a breath in each repetition, you don’t need to be deep. the movement should be vigorously to bring the foot back, but without clean and jerk and return to the front with softness. start with 15 repetitions to be increasing them in five in every week to get to 30, for a total of three series with each leg. From the first day of this training try to put emphasis on each entry and really feel that that area of your cuertpo is working and feels as though it is harder after each day’s exercises, what we normally call muscle tone which is more remarkable after each training due to the increased flow of blood circulating through the sector worked.