Train legs and buttocks without leaving home

The 4 exercises that can not miss in your training routine buttocks and legs, you can even do it from home!

If you jog, ride a bike, play paddle tennis ... why do not you prepare? To improve your sport is important to strengthen the major muscles involved but also with exercises that will provide stability and control. Here is a simple circuit with five exercises to improve lower body (without missing buttocks and legs) anywhere. They are very simple exercises that do not require complex equipment, just a few props and some dumbbells. If you want to tone we recommend performing 4 sets of about 15 to 20 repetitions.

1.Better the strength and mobility of the ankle with calf raises on a step to a leg

2. Perform squats ball over the wall works primarily strengthens the quadriceps and patellar ligament
3. The leg squat improves postural control support . Try to find on the knee and foot support
 4. The Romanian deadlift a leg is an excellent exercise with triple benefit, improves stability, stretch the posterior chain in eccentric and strengthens hamstrings and erector spinae
 5. The extension quadriceps knees get a very effective eccentric work while working the abdominal wall.