Pumping: Dumbbell Workout for Slim Thighs and a Round Butt. Just five simple but effective exercises.
This complex includes five exercises to pump up the hips and buttocks and is performed in an interval manner – alternating intense work and a short rest.
Thanks to this format, the entire workout will take place at a high pulse, and the leg muscles will receive a good load even with light dumbbells.
You can do this complex as a full-fledged home workout, and also use it as a finisher – to “finish off” your legs after squats and movements on exercise machines in the gym.
How to perform the workout
The complex consists of the following exercises:
- Squats with dumbbells at shoulders.
- Reverse lunges.
- Jumping squats.
- Side lunges with incline.
- Squat holds.
Set a timer and do the first exercise for 30 seconds. Then rest for the rest of the minute and move on to the second. Do all the exercises on the list in this way, then take a break for 1–2 minutes and start again. Do three to five circles, depending on your condition.
How to do exercises
1. Squats with dumbbells at shoulders
Place your feet shoulder-width apart or slightly narrower. Grab the dumbbells and hold them in bent arms. Perform squats at a vigorous pace, trying to go as low as possible. Make sure your back remains straight and your heels do not come off the floor.
2. Reverse lunges
Hold the dumbbells in straight, lowered arms at the sides of the body. Perform reverse lunges, stepping back. Go down lower, almost until your knee touches the floor. At the bottom of the exercise, lean your body forward, keeping your back straight.
3. Squat jumps
Continue holding the dumbbells in your arms at your sides. Perform squats and jump up to the top.
4. Lateral Lunges with Incline
Perform side lunges, alternating sides every other time. Lean your body forward so that the dumbbells almost touch the floor next to your bent knee.
5. Squat Holds
Stand with your feet hip-width apart and hold the dumbbells in your straight, lowered arms. Squat down until your thighs are parallel to the floor or close to it, then hold this position and try to stay like this for the next 30 seconds.
Write how you feel after the workout. Are your thighs burning?
KEEP TRAINING
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