On many occasions we focus on the muscular development of certain areas of the body, perhaps guided by an aesthetic issue, but the truth is that it is so important to work arms, pectorals and shoulders, for example, as the groups that make up the core and the train bottom. Working abs, glutes, quadriceps or calves is essential because it will improve our performance on a day-to-day basis and we will avoid injuries and pain.
For this reason, we share a routine conceived by Sergio Combed, a graduate in Exercise Science and Physical Activity, which focuses precisely on those muscles that are not a priority, but whose relevance to health is more than scientifically proven.
“The routine is useful for those who want to lose fat and lose weight, but also to increase muscle mass or simply be in shape. If we do not work properly we will atrophy the muscles and we will lose strength, which would harm us, so I recommend perseverance ”, explains the personal trainer.
7 basic exercises for abs, glutes and legs
- Side shift squat
- Plank with knee to chest
- Glute bridge
- Plank with legs on the sides
- Lunge squat
- Plank advancing arms
- Side elevation plank
How to do the routine
- Warm up before starting training
- There are simpler and more advanced versions: adapt them according to your physical condition
- 25 seconds per exercise
- 20 seconds rest between exercises
- You can do between 1 and 3 laps depending on your circumstances
- 1-2 minute rest between rounds
“The goal of this routine is to train abs, glutes and legs because in most cases these parts are not strong enough. If we have a weak link in any of these muscle groups, it will harm us as a whole. For example, you can’t have strong abs without strong legs. These muscle groups are the epicenter and affect the rest ”, concludes Sergio Peinado.