Five exercises to strengthen legs, buttocks and abdomen

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Includes squats, lunges, and dynamic planks.

The pandemic deepened the sedentary lifestyle of many people who, before the coronavirus, already moved little. The worst scenario is that of those who do home office full time, since they do not even need to consume energy to commute to work. The walk to the bus stop or from the parking lot disappeared, climbing the stairs to go to another floor or even approaching a colleague’s desk.

If you are one or one of those people, Fiorela Fraccaro, Trainer of Functional Gym, brings a proposal for strengthen legs, glutes and the midsection and keep adding minutes in motion,

The five-exercise routine includes squats, lunges, and dynamic planks, which you can see in the video. Then one by one.

First exercise: Side kick squats. Each time you go down, you extend your arms forward, thus generating a greater energy expenditure. When you go up, you extend one of the legs to the side, tensing it well. After the first set, you switch sides.

Second exercise. Moving lunge. When you go down, bend the leg that goes back, bringing it closer to the ground; then you carry it forward, raising your knee. Important: keep your body straight and do not lean it forward.

Third exercise. On the floor, plank position, with the shoulders at the height of the wrists. You start with your legs extended and alternately bring your knees to the opposite elbow.

Fourth exercise: With your hands flat on the floor and your supporting knee semi-bent, kick back.

Fifth exercise: Again in plank position, but in this case the right knee is close to the right elbow and the left to the left. Important: do not rock your body back and forth.


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