Leg bridge – Toning the gluteal muscles

After the squat, here's another exercise to improve the tone of your gluteal muscles: the leg bridge.

In addition to the gluteus maximus (b.), this very simple exercise also involves the following muscle groups: the lumbar muscles (b.) and the femoral biceps (c.).

For maximum effectiveness, we suggest you perform this exercise using the Wellness ball.

• Lie with your back on the floor, with your calves resting on the ball, arms spread, palms down.
• Squeeze your buttocks and push your hips upwards.
• When your trunk and thighs are in line, flex your legs rolling the ball towards your buttocks until your feet are resting on the ball.
• Slowly return to your starting position.

 Repeat the movement until you feel the muscle groups involved "tingle". This is a sign that your workout is really effective. Take one minute to rest; perform 4 or 5 series of repetitions.

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