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Violeta Mangriñanwho, in front of a combined plate of vegetables with meat and cooked potatoes, explained a few days ago on social networks that He had decided to return to good habits after Christmashas also recently shared the gentle and simple exercise routine with which he has regained the motivation to return to the gym after a time without setting foot in it. The content creator has launched a positive message regarding your body and it has been shown prouder of him than ever. © violet Violeta’s gentle exercise routine “I can be quite grateful to my body. Having been a mom twice and practically not doing sports since I gave birth to the second one, I’m not so bad. Well toned arms because I lift two 25-pound girls every day. There is something good about carrying them.” This is the message that Violeta has written on social media with a video mode selfie in which we see her approach the mirror from the training center of physiotherapist and former elite swimmer Crys Dyaz. © violet Next, The Valencian has published the exercises she did in her first training session of 2025. We have contacted Álvaro Díaz Carazo, CEO of Dicafit, a personal training center in the mountains of Madrid about to expand, which bases its success on the personalized treatment of clients, called “dicathletes”, even when they They train freely in the engine room. The expert has explained to us that Violeta’s is an “achievement of interval exercises of moderate intensity that aim to stimulate, above all, the stabilizers of the coregluteus medius and maximus and some dorsal, as well as improving cardiovascular capacity“. In the following video you can see how Violeta performs the exercises. To finish, with the help of Álvaro, we will tell you the best way to carry them out and why it is interesting to do them. How are Violeta’s exercises done and why are they interesting? ‘Wall ball shots’, or one of its most used variables known as ‘bombazos’ According to Álvaro Díaz, this exercise is fantastic for start a focused workout on the glutes and the coresince it guarantees a great recruitment of fibers, due to the stress obtained both by the explosiveness of the “bombazo” gesture and by that offered by the mini band or elastic bandwhich is an incredibly efficient tool for a multitude of exercises. Lateral walk with band or ‘band lateral walks’ “This exercise further encourages the activation of the gluteus medius and high fascia tensors,” says Álvaro. He tells us that, as a complement to subsequent exercises, it becomes a essential for the objective of adding fatigue to the gluteus medius. The expert recommends doing three sets of 40 repetitions. Dumbbell Row Combo with Isometric Hip Extension and Glute Kick For Álvaro, this is a combination of exercises designed to optimize the reaction of the cross chains and enhance the association of the glutes with traction exercises. He recommends doing three sets per exercise at about 10-12 repetitions per set. He assures that, thus, we would be talking about a hard workout for both the nervous system and the muscles involved. Isometric chair with the back against the wall and the legs bent at 90º In this exercise you work so much ankle, like knee and hip. Furthermore, the band promotes abduction of the hips and, according to our expert, this way we achieve an interesting interval stimulus between one series of exercises and another. As you know, interval training They raise heart rate and help us increase caloric expenditure. This is one of the reasons why they have become so fashionable. ‘Hip thrust’ combined with plyometric ball push and isometric bridge with bands This is a pelvic-thoracic dissociation exercise, which promotes neutrality of the core before plyometric pushing gestures. That dissociation of the pelvis and thorax There is also a lot of work in disciplines such as yoga because it helps a lot to strengthen all the internal muscles. ‘Side plank’ Álvaro reminds us that this It is the star exercise for the gluteus medius according to a study where eight unilateral exercises focused on the gluteus were compared. We are talking about a side plank. How many seconds can you resist without losing technique? Are you able to do it with your top leg up without losing your balance? Violeta’s routine ends with traditional exercises such as: the barbell squatwhich, for Álvaro, is the unforgivable queen of the lower body; a lunge laterwhich is an exercise that, according to the expert, is one of the most powerful to work quadriceps; and deadlifts combined with lateral movements. This, according to Álvaro, is a bilateral exercise of high demand for the posterior chain both lower and upper body. One of the most complete! Violeta’s It is an ideal routine to play various exercises and evaluate how we are doing at a technical level.. It is precisely that ability to correctly execute each exercise that Violeta says she wants to work on now. Remember that this is essential to prevent the risk of injury so always It will be advisable that, especially if you haven’t played sports for a while, you put yourself in the hands of professionals.