Inicio Ejercicio 6 ejercicios para glúteos y abdomen

6 ejercicios para glúteos y abdomen

Porque no es necesario que trabajes sólo una zona de tu cuerpo, preparamos una excelente rutina para ti. Con estos sencillos ejercicios podrás tonificar tus glúteos y abdomen. Se trata de una rutina donde tu puedas moderar la intensidad de los ejercicios, al igual que las repeticiones. Estos ejercicios para glúteos y abdomen están ¡increíbles!

Recuerda que solo necesitas un pequeño tapete para poder hacer tu rutina completa. La sugerencia de esta semana para darle un nuevo toque a tu rutina es acompañarlo con la canción que más te guste y llevar la cuenta de cada ejercicio.

alimentos para aumentar los gluteos 2

1- Escaladores: Los escaladores son como la marcha simple, pero esta se trabaja en piso y en posición de plancha. Si seleccionas una canción con cuentas de 8, puedes hacer 3 series de 10 tiempos. Colócate en posición de plancha sobre tu tapete y alterna las piernas hacia el pecho.

ejercicios-abdominales-gluteos-237781_w1000

2-Rana: En la misma posición de plancha, lleva ambas piernas hacia tu pecho en un solo movimiento y con un pequeño salto. Puedes hacer 3 series de 10 tiempos con cuentas 2, si pones ritmo e ingenio en esta rutina puede ser una opción increíble para pasarla muy bien.

Piernas-elevadas

3-Plancha Dinámica: Este es uno de los ejercicios para glúteos y abdomen más efectivos. En posición de plancha, con el abdomen apretado y la mirada al frente, dobla tus brazos hasta quedar con en antebrazos soportando tu peso. Ahora regresa a la posición original. Este ejercicios incluso puede funcionar para generar resistencia si haces cada movimiento en una cuenta, al final tendrías cuatro tiempos con cada ejercicio.

donkey-kicks

4- Desplante con salto: Unos glúteos firmes siempre involucran desplantes, este es uno de los ejercicios que incluso sin poner peso, tonifica los glúteos y las piernas. Colócate en el centro del tapete con las piernas juntas. Ahora, de un sólo movimiento lleva una de tus piernas al frente y la otra atrás con una pequeña flexión, es muy importante que tu rodilla no sobre pase la punta de tu pie. Mira aquí el ejemplo:

glúteos-perfectos-5

5- Rodillas al pecho: Este ejercicio es muy sencillo, es similar a realizar marcha en tu lugar, la variación está en que vas a realizarlo un poco más rápido y con un pequeño salto para cambiar la pierna de apoyo.

Screenshot_1

6- Desplante con patada: Este último de los ejercicios para glúteos y abdomen puede ayudarte también con la postura del cuerpo. Realiza un desplante con cualquiera de las dos piernas y al subir, lleva tu pierna hacia enfrente, justo como si estuvieras dando un patada. Recuerda que al elevar la pierna el abdomen debe estar contraído para que trabajes de forma adecuada la zona. Alterna ambas piernas y realiza un mínimo de 4 series de 10 repeticiones.

squat-kicks

Tu puedes construir el ritmo de tu rutina y hacerla más atractiva, la música siempre podrá ayudarte y motivarte para dar ese último esfuerzo.

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