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about
Jennifer Lopez It looks like something from another planet. In a matter of fitness, the singer and actress has shown that birthdays are not an impediment to continue doing
exercise and to be even better than with 30 years, if that is possible. A strong and flat abdomen? JLo has it. Buttocks of steel? Of course.
Today we are going to talk about your
ultra toned legs, strong, slender… and incredible. How do you get them? Well, genetics aside, having legs like JLo’s is not an easy task. The one from the Bronx assures that she does not follow a
strict diet but what it does do is follow a healthy diet, hardly committing excesses and, above all, not drinking alcohol.
As for training, the singer practices
sport every day for at least one hour, following different disciplines such as
yoga, dance and pilates. Another of his keys that he does not skip a single day is to maintain an adequate rest routine, something that we tend to underestimate too often.
Jennifer Lopez’s favorite exercises to tone her legs at 53
Jennifer Lopez has recounted on more than one occasion that she has two coaches who design their routines in a variety of ways to work on the
cardiovascular system, strength, agility and basic balance. Among his favorite exercises to work his lower body, four stand out above all, very easy to execute and that you can replicate in your own home. Write them down:
sumo squat
The sumo or plié squat is a basic in any training routine due to the large number of muscles it works. In this
variant of the squat classic, the separation distance between the legs and the opening angle of the feet are modified to achieve a greater participation of
adductors and gluteus maximus.
How it’s done: Stand tall with your legs hip-width apart and your toes facing out. On the descent, move the buttock back, as if you were going to sit, until the knees are in line with the heels. When going up, exert force only with your legs and make sure that your knees do not exceed the tips of your feet. You must keep your back straight and your shoulders back at all times and squeeze your gluteus and abdomen throughout the exercise.
glute bridge
The gluteal bridge is an exercise that primarily involves the
buttocksbut also activates the
hamstrings and the area
lumbar. It is the same exercise as the famous hip thrust but at a more basic level, since it is performed lying on the floor without weight and without using a raised surface to support the back.
How it’s done: Lie on the floor on your back with your feet flat on the floor and your knees bent. Begin the movement by squeezing your glutes and lifting your hips toward the ceiling. The body should form a straight line at the top of the exercise, from the knees to the shoulders. Take a short pause at the top of the exercise, contract your glutes as much as possible for 1-2 seconds and return to the starting position in a controlled manner.
Front squat with elastic bands
The squats with
elastic bands It is one of the best options to train your legs at home. They work the same muscles as classic squats (quadriceps, glutes, biceps femoris, abductors, adductors, calves, abdominals and lower back), but using elastic bands requires more effort as the band is stretched, which implies greater force especially in the
quadriceps.
How it’s done: Stand with your feet hip-width apart and the balls of your feet pointing slightly outward (in a position known as pilates feet). Step on the band with both feet and hold both ends in your hands at shoulder height with your elbows bent out. Next, slowly lower yourself, bending your knees and hips, keeping your back straight until your thighs are parallel to the ground, and rise back to the starting position.
the gorilla walk
The gorilla walk or gorilla walk is an exercise that Jennifer Lopez has recently incorporated into her training thanks to her coach
david kirsch. It is an exercise that actively works the area of the
buttocks and the quadriceps. Take a look at how JLo does it and then we’ll tell you the step by step:
How it’s done: Stand upright with your legs hip-width apart and your toes facing out. Place your hands behind your head and squat down until your thighs are almost parallel to the ground (not quite, as you have to be able to keep your balance). Then take small steps forward first with one foot and then the other without losing your position and repeat the movement backwards.
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