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Every time we see
Elsa Patakywhether on television or on his social networks, we ask ourselves the same question: how is it possible that he has that
great body? Their
strong arms they provoke envy and what to say about their
flat stomach and heart attack abs. But it has not been in this that we have noticed in the last video of him. It has been your
strong, defined rear and without a drop of fat or cellulite. But is that possible?
The actress has published a
video on his social networks in which he shows different images of his latest
Bali trip together with her husband,
Chris Hemsworth and his friends. In it, she shows off her defined butt with her friends with a
thong bikini that it doesn’t look good on anyone except her (I have it on good authority, I’ve tried it).
The good news is that you can get it too. The bad news is that it is not easy. With a
feeding suitable, in which you avoid
fats and sugars as far as possible, and training in which you combine
cardio, strength and specific exercises, you too can show off Elsa Pataky’s ass.
oh what
lazinessI better go to the sofa to watch Netflix with some popcorn. Well, it’s an option, of course, but say goodbye to your
defined butt and say hello to the cartridge cases. That she hears, nothing happens either, but then
do not complain.
For those who manage to beat laziness, here you have
the gluteal training that Elsa Pataky shared with us a few years ago along with his healthy living application
Center. In it he teaches us
seven exercises specifically designed to strengthen your glutes, quads and hamstrings and in just
15 minutes:
@Elsa Pataky
one leg bridge
What is it for: The single leg bridge is a very powerful exercise for toning both the abs and thighs, as well as helping to lift and sculpt the buttocks.
How it’s done: To do it correctly, lie on your back on the floor with your arms by your sides, palms down. Bend your knees, plant your feet on the floor, and lift one leg, stretching it toward the ceiling. Next, raise your hips as high as you can and lower them, controlling the movement. Remember to keep your buttocks and abs tense throughout the exercise.
How long: 20 seconds with each leg.
dumbbell deadlift
What is it for: The deadlift is an excellent exercise to work the back of the legs, especially the glutes and hamstrings.
How it’s done: Stand with your feet hip-width apart and your toes facing forward. Grab a dumbbell in both hands with your arms stretched out in front of you engage your back muscles and deep neck flexors before starting to lower yourself. Without bending your knees, begin to lower yourself by bending at the waist, with your back straight, making an anteversion of the pelvis. When you reach knee height, come back up, contracting the hamstrings and glutes as you exhale.
How long: 20 seconds.
@Elsa Pataky
Dumbbell Lunges
What is it for: This exercise intensely works the glutes and quadriceps, improving stability and balance and helping you tone up and burn fat.
How it’s done: Grab a dumbbell in each hand and place your arms close to your body and extended downward. With one leg in front and the other in back, bend the knee of the back leg until it almost touches the ground and go back up, controlling the movement throughout the exercise and focusing on activating the glutes and abdomen.
How long: 20 seconds with each leg.
TRX squat jumps
What is it for: This fun exercise intensely works the glutes and flexors, quadriceps and calves, helping you lift your butt and toning your legs.
How it’s done: Anchor the TRX to a wall so that it is at knee height. Grab a handle in each hand and lie down so that your back is straight and your knees are bent with your thighs parallel to the floor. Then jump straightening your legs and pushing off your heels before returning to the starting position and repeating the movement.
How long: 40 seconds.
Bridge on fitball with displacement
What is it for: This exercise intensely strengthens the rectus abdominis, glutes, and hamstrings.
How it’s done: Lie on your back, with your arms on either side of your body with your palms resting on the floor. Put your feet on a fitball and stretch your body until it forms a perfect diagonal with the floor, with your pelvis pointing to the ceiling. She then gently rolls the ball, controlling it with her feet, rolling it toward her buttocks and rolling it out again away from her body.
How long: 40 seconds.
@Elsa Pataky
dynamic band squats
What is it for: The squat is one of the most effective exercises to lift and tone the buttocks and, if we add the resistance of the elastic band, the results are more visible in less time.
How it’s done: Place the elastic band above the knees and place the body in a squat position, that is, with the knees separated by the width of the shoulders and slightly bent. Next, move one of the legs to the side and lower the trunk and buttocks, as if you were going to sit, until forming 90 degrees with the ground.
How long: 20 seconds each side.
Banded Glute Kicks
What is it for: This exercise is great for strengthening the gluteus medius and gluteus maximus, as well as the hip flexors.
How it’s done: Stand upright with your hands resting on a wall, feet slightly apart, and the elastic band around your ankles. Then, take one of the legs back as far as you can without bending it and return to the starting position.
How long: 20 seconds with each leg.
Makes
4 sets complete with
20 second break between each series.
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