Swinging your legs to the side lying on your side is a simple but effective exercise that is included in many workouts to work out your legs and buttocks. Due to the fact that it does not need special equipment, it is often used during class at home.
First of all, with the legs swinging sideways, they affect the area of the buttocks, namely the middle and small buttock muscles, the tensor of the wide fascia. The body stabilizers also receive a load, namely: oblique muscles of the abdomen, lower back, extensors of the spine. Additionally, the movement involves the small muscles of the legs.
Depending on the initial position, the trajectory of the leg with a swing and the turn of the foot, quadriceps, biceps of the thigh and large gluteal muscles can be included in the work.
It should be understood that swings are strength exercises. Their implementation can significantly improve the shape of the buttocks, but by themselves they do not contribute to weight loss. If your goal is to reduce volumes, supplement your workouts with cardio workouts and lower calorie intake.
To begin, lie on your right side and stretch your legs. Place one hand on the floor in front of you at the level of the abdomen, and lean on the elbow of the other. Make sure that you can maintain balance in this position and you are comfortable.
The classic version of the swings sideways on the middle gluteal muscles:
Take your left leg up as far as you can with the hip joint. The leg is straight, abduction occurs vertically sideways, not forward and not backward. The right leg, which is located below, can be slightly bent for better stability.
Return the leg to its original position. Repeat the set number of times and roll over onto the other side.
We shift the emphasis towards the gluteus maximus muscles and the back of the thigh:
Lying on your left side, take your right foot up and back a little. At the same time, shorten the foot and turn it with the heel to the ceiling.
Do the required number of repetitions and roll over.
If, on the contrary, you need to transfer the load forward:
From the starting position, lift and take your foot forward. In this case, turn the foot slightly toe to the ceiling.
A combined option for those who need to work out everything at once:
Get on your knees. Lean to the left and place your left hand on the floor, and bend your right hand at the elbow and place your palm behind your head. Straighten your left leg and lift it to parallel with the floor. This is the starting position.
Breathe the raised leg forward. This is the first phase.
As you exhale, take the same leg back - the second phase.
Repeat the swings a specified number of times.
For beginners, it is enough to do 2 approaches for each leg, and for those who are confident in their abilities, you can increase their number to 3-4. The number of repetitions in the approach is 15-20.
To achieve a lasting result and harmonious development of the muscles of the lower body, combine the swing with other strength exercises. Finish each session with a stretch.
The use of weights
When you have fully mastered the exercise and can perform the maximum number of repetitions, the legs will begin to lose their effectiveness. To avoid this, try complicated versions of the swings. Specifically, use weights.
Put weighting agents weighing 0.5–1 kg on your feet. This will make it difficult to swing and make the muscles work even harder. You can use a rubber expander or tape for the same purpose.
Foot swings are an indispensable exercise for pumping the buttocks. Its regular performance will significantly improve the shape of the lower body and bring the muscles to the necessary tone.