As temperatures drop and workouts move from parks to gyms, the focus is back on proven exercises for strength and fitness.
The main focus, of course, is the hips and legs. The internet is full of programs for slim hips and strong legs, but ultimately, there is one exercise that consistently stands out as the queen of the lower body – the Bulgarian crunch.
Most people think first of the standard squat or the popular hip thrust when they want to activate their glutes. And yes, both are great exercises, but they're not number 1.
According to many trainers and researchers, the Bulgarian squat is superior when it comes to activating the muscles of the hips, hamstrings, and quadriceps. It is a unilateral exercise that targets the right muscles while improving balance, stability, and body symmetry.
The Bulgarian lunge is performed by placing one foot on a raised surface (most often a bench) while sitting with the other. Although it seems simple, this exercise brutally hits the muscles and after a few repetitions you will feel them “burn” – in the best sense of the word. It can be done with your own weight, dumbbells or a barbell, depending on your level of experience, reports Telegraph.
What sets this exercise apart is the maximum activation of the hips in the lower phase of the movement and the fact that it eliminates the possibility of the stronger leg “taking over” the work of the weaker one, which is a common problem with classic squats. In addition, since it requires balance and coordination, it also involves the abdominal muscles, so you work several muscle groups in one exercise.
So, if you want to shape your legs and butt and don't want to spend hours in the gym doing endless sets, the Bulgarian sit-up should be at the top of your list. It's not the easiest, but it's definitely the most effective. /telegraph/
Source of information @Telegrafi: Read more at:the world today www.botasot.al
