Fitness

Effective exercises for a firm buttocks and core strength

8. September 2020

Whenever a new client came to me for training, she always had the same wishes with others: to lose weight, strengthen her figure and, most importantly, to have a firm ass without cellulite. There is nothing easier than following a given training plan and meal plan. But what I noticed from clients is that it is much more difficult to have a strong will to really achieve it. One exercise once a week will not contribute to any change your body and the so-called weekly challenges, 30-day challenges, etc. will not contribute to anything. But I will discuss this in more detail in another article. In order for the exercise to have a significant effect, it is necessary to gradually add weight. I put together a few effective exercises for a firm buttocks and for core of the body using TRX and expanders (resistance rubbers). All exercises are accompanied by video. This training will take you up to 30 minutes and is designed for more advanced exercisers.

SET OF EXERCISES:

  1. Squats with resistance rubber: 20-rep
  2. Lunge backward with suspended leg in TRX (left): 15-rep
  3. Lunge backward with suspended leg in TRX (right): 15-rep
  4. TRX Pelvic Tilts (with resistance rubber on the thighs): 10-rep
  5. TRX Planks with resistance rubber: pulling the knees and into the roof: 10-rep
  6. TRX plank on the right side – knee pull: 15-rep
  7. TRX plank on the left side – knee pull: 15-rep

Repeat a series of the first 4 exercises a total of 3 times. Repeat the series of the last 3 exercises (5, 6, 7) 3 times. Take a break of 15 seconds between each exercise and rest for 2 to 3 minutes after each series.


Effective exercises for a firm buttocks and core strength

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