In these summer days, there are many celebrities who are seen on the Spanish beaches boasting of tipazo. The last? Aitana Ocaña, the well-known Operation Triunfo contestant , who is enjoying a few relaxing days in Ibiza in the company of her partner Miguel Ángel Bernardeau. The young woman, who chose for the occasion a pink bikini with minimalist top and high panties, appears with an enviable silhouette. Genetics and cosmetics on the sidelines, we have no doubt that the exercise becomes a good ally to tone areas such as the arms, legs, abdomen and, above all, the buttocks, which take center stage in these days in which the Swimwear becomes almost uniform.
“We love looking at our butt. On Instagram, the stars that take the most likes star . Without a doubt, the buttocks have become the trending topic of the network ... and aesthetic consultations. However, our ass is much more than a nice photo or pants that 'feel us of cinema'. I've been putting into practice tips for years to get the best butt, the most beautiful, but also the healthiest, "says personal trainer Marta Rosado, who explains that, apart from being a very sexy part of the woman's body, "Muscled buttocks avoid back problems. By training our buttocks, we also managed to improve and strengthen our position. Your pelvis is often not in the right position and maybe you are not aware of it, ”the coach tells us.
Exercise, the best ally of your buttocks
Therefore, we have to get down to work and there are a number of techniques that become our best allies to work in the area. As Gemi Osorio Astorga, personal trainer of the O2 center Manuel Becerra recently explained to us, if there is a top exercise for the lower train, that is the squat . "It is ideal to do at least three days a week, always insisting on pushing from the heels to activate the posterior chain and the buttock," he tells us. Secondly recommends the glute bridge, in which “we lie down, flex the knee and what we are looking for is a hip lift activating the gluteus and the posterior chain. We must push from the heels, and we try to hold 30-second series up, strongly activating the gluteus and bringing the navel to the lower back. ”
There are two other options that help us, the stride and the deadlift . In the first, “keeping the body upright, we take a step forward and what you need to look for is a 90 degree angle on both legs. Always taking the step, the heel is on the back leg. With this exercise, you activate the quadriceps along with the gluteus and the posterior chain. I would recommend series of 3 x 15 each repetition. ” And finally, in the deadweight, “you work with a bar. With the heels below the line of the hips keeping the body upright, we take a bar and the goal is to slide the bar down the thighs down to the tibia, keeping the knee flexion at 20 degrees. It is convenient to do three sets of 10 to 15 repetitions ”.
They have the advantage that, in addition, you can perform almost anywhere, the beach included. And, as we see Aitana, also in our holiday destination can be used to keep the silhouette in shape. We see how the singer points to the practice of paddle surfing , one of the fashionable water sports . “It is an exercise where, aided by an oar and on a large surfboard, the surface of the water is furrowed. This activity is ideal for exercising the whole body, helps tone and improves balance by exercising the corepart , ”says Cristian Herranz, physiotherapist and personal trainer of Blua de Sanitas.
Age also influences
There is another factor that influences the time of set-up: age. As Gemi Osorio Astorga explains to us, the 20 years (almost recently completed in the case of the singer) are that ideal moment in which to establish healthy habits that help us keep our body toned. "At that age, especially when summer comes, what the woman is looking for is having strong and toned legs and buttocks and wearing a slender figure, without cellulite and a flat abdomen ," he tells us, and clarifies that the personal tastes of Each person will influence the type of training chosen. “You still enjoy an accelerated metabolism. It can range from practicing sports such as running, skating, cycling, basketball ... to weight training and rubber, or also enjoy gym classes such as directed activities, toning classes, for example body pump , or cardiovascular classes such as indoor cycle, body combat, body attack or buzzes In general, a woman with 20 will get benefits much faster, because she has a much more active metabolism than when the years go by, ”he summarizes.
Train on the beach?
Apart from water sports, Javier González, expert in sports techniques and director of the JG Fitness Coaching space, tells us that even when we sunbathe we can take advantage to continue toning our body. For example, for the buttocks area, he proposes that “during the sun exposure we perform hip elevations (4 sets x 15 repetitions). We can also go into variants such as raising one leg while keeping the hip elevated and then the other, to alternate the intensity of the exercise, ”he tells us. Meanwhile, to get a flat stomach,Recommend abdominal iron. “Taking advantage of the instability of the sand, we rest our arms on the ground and endure four sets of 30 seconds duration. We can go including variants, such as extending an arm and holding it in an iron and then doing it with the opposite. We can also hold on a plate and do leg lift, 10 repetitions with each leg and so we work the abdomen at the same time as the gluteus and stability, ”he explains. And to tone the legs? It suggests getting into the water and performing knee lifts to work legs along with our aerobic capacity. Finally, if you are also interested in toning the arm area, he adds that “the banks of the promenade can become our allies, because in them we will make triceps funds, in 4 sets of 10 repetitions. We can put variants, such as moving away or approaching the surface on which we rely to make them ”.
Finally, beyond the exercises in the gym, there are a number of simple habits that we can modify to improve this area. Small changes in our day to day that can be very beneficial . The personal trainer Marta Rosado is very clear about it: “You have to see the chairs, the elevator and the sofa with the danger sign"It is important, therefore, whenever possible, not to take the elevator and choose to climb the stairs. Going step by step is one of the best habits that can help us work areas such as thighs or buttocks. In addition, Walking is a good option and if, in the heat of these days, you do not feel like it too much, you can always choose to get up at least once every hour at work to take a few steps and stretch your legs, as well as contracting the buttocks whenever possible, both when you are sitting in the office, and when you are waiting for the bus or stuck in a traffic jam.
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